UC-NRLF 


SB    2fi 


SCIENTIFIC 
FEEDING 


J^J^  s&&?^> 
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~TJt?'  &*• 


BERKELEY  OFFICE  2428  BANKROFT  WAY      HOURS  BY  APPOINTMENT 
PHONE  MORNINGS  'ELMHURST  82O' 


DR.  DORA  C.  C.  L.  ROPER 

OSTEOPATH    AND  DIETETIC  EXPERT 

CHRONIC  DISEASES  A  SPECIALTY 
ACCOMMODATIONS   FOR   PATIENTS       TERMS  $12. 5O  TO   *25  I 


ADDRESS 
DIETETIC  INSTRUCTIONS  BY  MAIL      R.F.D.   NO.  1,  BOX   188,  OAKLAND 


SCIENTIFIC 
FEEDING 


MRS.  DORA  C.  C.  L.  ROPER 
D.O. 


OAKLAND,  CALIFORNIA 

R.  S.  KITCHENER,  Printer 
1914 


Copyrighted  1914 

by 
DORA  C.  C.  L.  ROPER 

All  Rights  Reserved 


•  DEDICATION  ' 

THESE   PAGES    ARE  DEDICATED    TO  ALL    WHO   READ    THEM, 

WITH   THE   EARNEST  DESIRE  TO  MAINTAIN   HEALTH 

AND  PREVENT  DISEASES  WHICH  ARE  CREATED 

BY    WRONG    AND    INTEMPERATE 

EATING  AND  DRINKING 


Eat  not  to  dullness ; 
Drink  not  to  elevation. 

—  Benjamin  Franklin 


jfian  is  composed  of  foljat  Ije  Jjas 

assimilated  from  ijis  spiritual 

mental  auto  pljgsical 

footi 


CONTENTS 


Page 
Introduction    .........................................................................  ..............     7 

Preface    ........................  9 

PART  I. 

Chapter  I.     Food.     Classification  and  Function  of  Foods  ....................  13 

Chapter  II.    Study  of  Foods  ................................  ......  16 

PART  II. 
Preparation  of  Foods. 

Table  of  Measures  and  Weights  ..................................................................  43 

Chapter  I.     Green  Vegetables  -  .......................................  43 

Chapter  II.     Legumes  and  Meats  .......  .................  43 

Chapter  III.    Fish,  Cheese  and  Eggs  ........................  ................  57-64 

Chapter  IV.     Soups  ..........................................................................................  67 

Chapter  V.     Cereals,  Noodles  and  Dumplings  .........................................  76 

Chapter  VI.     Breads,  Cakes  and  Pudd'ngs  ..............................................  84 

Chapter  VII.     Sauces  and  Sa'ad  Dressings  -  ............  98 

Chapter  VIII.     Salads  -  --104 

Chapter  IX.     Gelatines  and  Toasts  ............................................................  in 

Chapter  X.     Fruits,  Puddings  and  Gruels  ..................................................  119 

Chapter  XI.     Fluids  ........................................................................................  I2<) 

PART    III. 

Chapter  I.     Food  Requirements. 
Table  of  Food  Requirements  ........................................................................  139 

Chapter  I.     15  Sample  Menus  with  caloric  value  for  the  average 
adult.  —  Food  for  the  Aged,  giving  12  Sample  Menus  with 
caloric  value  ................................................................................  140-146 

Chapter  II.    Diet  during  Pregnancy  ...............................  -  .............................  150 

Chapter  III.  Care  and  Feeding  of  Children,  including  Recipes  and 
Menus  for  Infants;  Menus  for  the  Second  Period;  Menus 
for  the  Third  Period;  Wrong  and  Right  Management  ............  153 


Chapter  IV.     Light  Lunches  for  School  Children.     Nut  Foods  and 

Sandwiches  168 

Chapter  V.     Table  of  Food  Combinations.     143  Menus  for  Break- 
fast.    What  shall  we  Drink  for  our  Meals? 172 

Chapter  VI.    168  Menus  for  Dinner - - 177 

Chapter  VII.    76  Menus  for  Supper 185 

Chapter  VIII.  Poor  Man's  Bill  of  Fare,  including:  Sample  Menus 
for  one  day.  Bookkeeping.  Menus  for  56  days,  with 
calculations  as  how  to  feed  a  Family  of  Five  (2  adults  and 

3  children)  on  $3.50  per  week  and  on  $5.00  per  week 189 

Menus  for  Thanksgiving  week 213 

Mixed  Boiled  Dinners  214 

PART    IV. 
Disease:     Prevention  and  Treatment. 

Chapter  I.  Constipation.  Malaria.  Suggestions  for  Chronic  In- 
valids. Tuberculosis.  Prevention  of  Tuberculosis.  The 
House  we  live  in.  Treatment  of  Tuberculosis.  Rickets. 
Obesity  218 

Chapter  II.    Care  and  Feeding  of  Convalescents.    Vomiting.    Diet. 

Suggestive  Menus.     Additional  Menus  with  caloric  value— -228 
Table  of  Foods  with  caloric  value  242 

APPENDIX. 

Chapter  I.  Mental  Hygiene  and  Diet.  The  Immigrant.  Health 

Hints  for  Busy  People 245 

Chapter  II.  Hygiene  Economy  and  Sanitation.  Preservation  of 

Eggs.  Dishwashing.  Disinfection - - 25 1 

Table 
Giving  average  composition  of  common  American  food  products 262 


INTRODUCTION 


HIS  is  a  practical  and  hygienic  cook  book  for  all 
who  consider  life  and  health  valuable.  Intelligent 
homekeepers,  nurses,  managers  of  institutions  and 
•factories,  all  who  are  interested  in  furnishing  the 
most  nutritious  food  at  the  least  cost,  or  wish  to 
distribute  such  a  work,  will  find  this  book  worth  its  weight  in 
gold. 

After  twenty  years  of  persistent  study,  combined  with  prac- 
cal  work  as  nurse  and  physician  in  private  and  in  institutions, 
beginning  in  Germany,  I  am  able  to-day  to  present  this  val- 
uable work,  and  hope  that  it  may  be  placed  in  the  hands  of 
every  home-maker  in  the  country.  It  is  designed  for  the  pur- 
pose of  modifying  the  cost  of  living  and  of  eliminating,  to 
some  degree,  the  hardships  and  drudgeries  of  our  women.  It 
is  excellent  for  school  feeding,  and  presents  the  keynote  to 
health  and  longevity,  helping  to  prevent  mental,  physical,  and 
moral  diseases. 

The  great  facilities  for  research  work  in  the  modern  labora- 
tory offer  a  wide  field  for  the  study  of  preventive  medicine  and 
hygiene.  The  world  is  beginning  to  recognize  the  fact  that  a 
large  number  of  diseases  are  the  result  of  wrong  conditions, 
improper  eating,  drinking,  sleeping,  unsuitable  work,  excess 
of  amusement,  and  wrong  educational  systems  are  to  blame 
for  a  large  number  of  germ  diseases  and  chronic  ar'lments. 

The  body  is  the  temple  of  the  soul,  therefore  the  laws  of 
hygiene  (concerning  our  internal  and  external  body)  are 
divine.  Many  of  the  orthodox  teachings  and  divine  laws  in 
reference  to  hygiene,  fasting,  and  feeding  are  a  safe  guide  for 
the  prevention  of  cl:sease. 

It  has  been  my  object  to  present  a  practical  and  sane  method 
of  living,  free  from  fads  and  the  teachings  of  one-sided  extrem- 
ists. All  natural  foods  are  wholesome,  if  properly  combined, 
prepared,  proportioned,  and  selected  with  care  to  agree  with 
the  temperament,  environment,  age  and  climatic  conditions.  I 


8  INTRODUCTION 

have  devoted  a  special  chapter  to  economical  menus  for  people 
of  moderate  means,  and  have  endeavored  to  show  how  it  is 
possible  to  feed  a  family  of  five  on  a  moderate  sum,  without 
injury  to  health.  The  amount  of  food  and  the  proportions 
agree  with  what  is  demanded  by  modern  standard  dietaries. 

A  large  number  of  cook  books  have  been  written  during  the 
last  one  hundred  years  to  tickle  the  palate.  Much  valuable 
time  has  been  wasted  and  many  innocent  victims  have  paid 
the  price  for  the  sins  of  gluttony,  caused  by  modern  methods 
cf  living. 

The  most  learned  and  advanced  thinkers  are  turning  their 
attention  more  and  more  to  scientific  dietetics.  The  question 
of  feeding  is  one  of  the  most  important  subjects  our  present 
generation  has  to  deal  with.  It  is  my  desire  that  this  book 
may  contribute  to  this  cause,  and  that  it  may  awaken  thousands 
of  mothers  and  daughters  to  appreciation  of  the  dignity  and 
importance  of  their  life  work. 


PREFACE 


The  human  body  is  a  wonderfully  complex  and  mysterious 
establishment,  presided  over  by  life.  It  is  composed  of  the 
dust  of  the  earth,  organized  by  creative  power. 

The  elements  composing  the  human  body  are :  Oxygen, 
hydrogen,  carbon,  nitrogen,  chlorine,  sulphur,  phosphorus, 
fluorine,  calcium,  natrium,  magnesium,  silicon,  iron  and  potas- 
sium. 

Our  bodies  are  maintained  by  food,  air,  light,  activity,  rest 
and  sleep. 

The  union  of  oxygen  with  one  or  more  of  these  elements  is 
called  oxidation.  If  the  process  of  oxidation  within  our  bodies 
goes  on  rapidly  we  feel  warm  and  energetic ;  if  it  goes  on 
slowly,  the  degree  of  heat  and  energy  is  less ;  in  fever  there  is 
rapid  oxidation ;  in  people  who  suffer  with  chronic  diseases 
there  is  incomplete  and  slow  oxidation. 

In  order  to  produce  harmony  between  the  elements  in  the 
body,  it  is  not  only  necessary  to  breathe  pure  air,  and  eat 
wholesome  foods,  but  it  is  equally  important  to  have  those 
food  elements,  which  are  taken  into  our  body,  selected  in  the 
r'ght  quantity,  quality  and  combination.  It  is  further  neces- 
sary to  have  them  prepared  in  the  mouth  by  mastication  and 
insalivation.  If  this  is  done,  the  chemical  affinity  or  combining 
power  of  the  foods  is  satisfied,  and  digestion,  absorption,  san- 
guification, circulation,  oxidation,  assimilation,  excretion  and 
Glorification  will  go  on  perfectly. 

In  order  to  keep  our  bodies  in  perfect  health,  we  must 
understand  their  laws.  The  structures  and  functions  of  the  body 
are  intimately  connected,  and  one  is  dependent  upon  the  other. 

Life  at  the  beginning  is  a  tiny  cell;  as  it  multiplies  into 
other  cells,  it  forms  blood  vessels,  nerves,  muscles,  bones, 
lungs,  liver,  brain,  heart,  and  stomach,  until  the  body  is  com- 
pleted. The  growth  of  the  body  is  from  within,  before  and 
after  birth.  The  natural  food  for  the  infant  is  mother's  milk, 
the  next  best  is  the  milk  of  a  wet-nurse,  whose  child  is  about 


io  PREFACE 

the  same  age  as  the  one  to  be  nursed.     Artificial  preparations 
of  milk  from  a  cow,  goat  or  donkey  is  the  next  best. 

The  appearance  of  the  teeth  indicates  that  the  feeding  of 
solid  food  can-  be  begun.  The  kind  of  food  required  for  the 
child  as  well  as  for  the  adult  differs  with  different  individuals. 
A  normal  and  healthy  mother  will  be  directed  by  her  instincts, 
reason  and  judgment  to  choose  the  right  food  for  herself  as 
well  as  ior  her  infant. 

An  old  saying  goes,  "God  created  foods,  the  devil  created 
the  cooks."  A  few  thousand  years  ago,  when  the  art  of 
cooking  was  in  its  infancy,  physicians  and  surgeons  were  not 
in  such  demand  as  to-day.  The  preparation  of  foods  for  the 
average  household  in  those  days  consisted  mainly  of  boiled 
cereals  prepared  with  salt  and  water,  boiled  and  roasted  meats, 
and  baked  breads.  Such  articles,  if  eaten  in  proper  combina- 
tion with  raw  fruits,  greens,  and  nuts,  will  keep  the  appetite 
at  the  normal  state.  The  principal  victims  of  disease  in  those 
days  were  the  kings,  the  idle  rich  and  the  very  poor.  Since 
civilization  has  progressed,  and  the  rights  of  man  are  more 
equalized,  the  whole  race  is  in  danger  of  degeneration  through 
the  invention  of  fashionable  and  artificially  prepared  foods. 

In  this  age  of  refinement,  our  teeth,  which  were  made  to 
last  as  long  as  our  bodies,  begin  to  decay  before  we  are  ma- 
tured. Foods  are  ingested  into  our  bodies  instead  of  being 
digested.  Public  hygienists  and  technical  bacteriologists  work 
hard,  trying  to  prevent  such  diseases  as  diphtheria,  scarlet 
fever,  tuberculos:s,  typhoid  fever,  and  many  other  infectious 
and  epidemic  diseases,  resulting  from  unclean  food  and  water, 
and  imperfect  sewage  systems. 

Even  with  the  purest  of  milk,  meat,  and  water,  we  can  make 
a  filthy  garbage  can  of  our  intestinal  tract  by  the  ingestion  of 
foods  which  do  not  harmonize  chemically,  the  result  being 
decomposition.  R;ght  here  we  have  all  the  dangers  of  modern 
diseases  and  pus  formation,  resulting  in  appendicitis,  phlebitis, 
ovaritis,  cancer,  Bright's  disease,  and  all  the  above  mentioned 
diseases,  without  having  to  look  further  for  the  garbage  can 
on  the  back  porch  or  the  sewage  system  in  the  yard.  The 
waste  products  from  our  tables,  and  the  excretions  from  our 
bodies  would  be  less  dangerous  to  health  if  the  selection,  com- 


PREFACE  n 

bination,  and  preparation  of  our  food  were  more  natural.  The 
excretions  of  properly  fed  animals  are  not  so  dangerous  to  our 
health;  why  should  ours  be? 

The  hygienic  rules  as  taught  by  the  orthodox  Jew  in  refer- 
ence to  the  combination  and  preparation  of  foods  are  wise. 
He  is  not  allowed  to  mix  milk  and  meat,  meat  and  fish, 
and  many  other  articles  of  food  which  do  not  combine  well 
chemically.  The  Jewish  methods  of  killing  animals  and  the 
preliminary  preparations — such  as  the  watering  and  salting  of 
meats  before  cooking — are  also  more  hygienic.  They  eliminate 
part  of  the  toxins  of  the  meat,  which  have  been  in  close  con- 
tact with  the  air. 

Since  life  and  personal  health  are  generally  in  charge  of 
woman,  the  right  place  for  every  girl  under  eighteen  or  twenty 
years  is  at  home  or  in.  school.  No  young  girl  under  this  age 
should  be  allowed  to  enter  a  profession,  workshop,  or  business 
college.  An  occupation  which  by  long  hours  of  work  over- 
develops a  certain  set  of  muscles  and  nerves  before  maturity, 
will  produce  an  abnormal  development  and  an.  unstable  tem- 
perament. Co-education  at  this  age  is  also  harmful,  the  result 
being  premature  development,  and  elopement  marriages,  or 
arrested  sexual  development  and  extreme  independence,  or 
marriage  and  continual  suffering,  owing  to  physical  defects 
and  lack  of  knowledge  of  the  care  of  the  human  body,  and  of 
domestic  science. 

Every  woman  is  a  born  nurse.  How  valuable  would  it  be, 
then,  to  give  every  young  girl,  beginning  at  the  age  of  twelve, 
a  rudimentary  course  in  nursing  and  in  the  care  of  children ; 
in  the  art  of  selecting,  combining,  and  preparing  foods ;  and  in 
the  art  of  housekeeping.  An  industrial  high  school  course  with 
such  technical  work  as  is  suitable  for  woman's  sensitive  brain 
would  develop  her  brain  and  body  in  every  direction  and  make 
the  future  woman  a  healthy  mother  of  healthy  offspring. 
Those  muscles  and  nerve  centers  which  have  been  well  devel- 
oped during  puberty  will  be  the  strongest  throughout  life. 

The  store,  the  factory,  the  office,  and  the  business  college 
are  no  places  for  a  girl  under  twenty  years  of  age.  If  for 
some  reason  she  has  no  desire  to  follow  her  natural  calling  in 


12  PREFACE 

life,  there  will  be  plenty  of  time  to  prepare  herself  for  other 
work  after  the  age  of  twenty. 

If  a  law  could  be  enforced  to  compel  every  woman  to  pre- 
sent a  certificate  of  health  and  maturity,  and  a  diploma  of 
qualification  when  applying  for  a  marriage  license,  much  un- 
necessary misery,  disease,  and  many  untimely  deaths  could  be 
avoided. 

The  feeding  as  well  as  the  mental,  moral  and  physical  train- 
iny  of  children  is  the  natural  profession  for  women.  Children 
have  in  them  all  the  possibilities  for  good  and  evil.  Mistakes 
during  this  period  will  affect  the  child  throughout  its  life. 
Thousands  of  infants  and  young  children  are  killed  every  year 
by  wrong  feeding  and  environment.  A  large  percentage  of 
brilliant  and  exceptional  children  fill  the  jails  and  insane  asy- 
lums. Idleness,  stupidity,  and  criminal  tendencies  are  diseases, 
and  diseases  can  be  avoided  by  right  living.  Children  with 
hereditary  weaknesses  require  double  care  and  attention ;  but 
remember  the  wonderful  law  of  nature  works  always  toward 
the  normal ;  the  good  tends  to  overcome  the  bad. 

If  the  brain  of  a  child  becomes  starved  by  the  use  of  sweet- 
meats, and  clogged  by  the  use  of  rich  condiments  and  highly  sea- 
soned food,  or  by  an  excess  of  starchy  foods,  there  is  always 
great  danger,  and  more  so,  if  the  child  is  exceptionally  bright 
and  active.  A  large  amount  of  arterial  blood  is  sent  to  the 
brain,  and  if  this  blood  contains  much  waste  matter,  the  elim- 
inating organs  will  soon  be  overworked  and  all  kinds  of  dis- 
eases are  liable  to  follow,  such  as  brain  fever,  softening  and 
subluxation  of  bones,  epilepsy,  chorea,  meningitis,  paralysis, 
tuberculosis  of  the  lungs,  bones,  and  mesentery. 

Many  young  women  who,  through  wrong  food,  environment 
and  unsuitable  educational  systems,  have  dwarfed  their  bodies, 
find  motherhood  a  great  burden.  They  have  to  pay  the  penalty 
for  the  sin  that  is  committed  on  them.  Their  children  will 
not  be  so  strong,  and  will  have  less  resisting  power,  and  their 
grandchildren,  if  there  be  any,  will  land  in  the  institutions  for 
the  incurable,  if  the  careless  feeding  and  wrong  habits  are  kept 
up  by  each  succeeding  generation.  On  the  other  hand,  if  the 
progress  of  degeneration  is  checked  by  right  living,  the  work 
and  time  invested  will  be  well  repaid  during  one  generation. 


PART  ONE 


CHAPTER    I. 

"THE    BLOOD     IS     THE     LIFE." 

Its  Structure  and  Function  Depend  on  the 
Building  Material. 

Foods  are  substances  which,  when  introduced  into  the  sys- 
tem, supply  the  necessary  material  for  growth,  renewal  and 
maintenance  of  the  vital  structures.  Food  is  anything  that 
nourishes. 

Foods  must  contain  the  same  elements  found  in  our  bodies. 
The  body  requires  a  combination  of  different  food  elements  in 
proper  proportion  to  produce  a  suitable  diet.  Foods  are 
divided  into  five  classes:  water,  protein,  fats,  carbohydrates 
and  mineral  matters. 

Air  and  sun  are  also  foods,  but  are  not  generally  spoken  of 
as  nutrient. 

WATER. 

Our  bodies  consist  of  about  two-thirds  water.  It  helps  to 
regulate  the  body  processes,  and  supplies  building  material. 
Watery  fruits  and  vegetables  contain  pure  distilled  water. 
The  amount  of  water  required  for  the  average  individual  dif- 
fers greatly.  If  water  is  added  to  our  foods  in  the  cooking 
process,  a  lesser  amount  is  required  for  drinking.  Wholesome, 
non-stimulating  food  will  call  for  a  normal  supply  of  water 
between  meals. 

PROTEINS. 

These  are  sometimes  called  albumen,  and  they  supply  the 
body  with  nitrogen,  sulphur  and  phosphorus.  They  are  great 


14  FOOD 

tissue  builders ;  they  also  furnish  energy  and  heat,  in  combina- 
tion with  fats  and  carbohydrates. 

Sources  of  Proteins : 

Legumes,  lean  meats,  nuts,  cheese,  whites  of  eggs,  fish,  and 
the  glutens  of  the  grains.  Milk  contains  proteins  in  the  right 
proportion  with  fats  and  sugars  to  make  it  suitable  as  a  food 
•for  infants.  Oats,  wheat,  and  rye  contain  more  protein  than 
otner  grains,  and  if  no  other  protein  foods  are  on  hand,  these 
can  maintain  health  for  a  long  time  without  harm.  (For  com- 
binations, see  introduction  of  "Poor  Man's  Bill  of  Fare.") 

FATS. 

They  are  obtained  from  the  vegetable  and  animal  kingdoms. 
They  supply  heat  and  energy  in  the  most  concentrated  form, 
and  are  also  flesh-builders.  In  diseased  conditions,  where 
economy  of  nerve  force  is  required,  fats  in  combination  with 
acids,  minerals  and  gelatine  can  form  a  substitute  for  part  of 
the  protein  foods. 

CARBOHYDRATES. 

These  are  found  in  large  percentage  in  cereals  and  in  fruits 
which  contain  stones  and  seeds,  and  in  underground  vegetables, 
including  the  lighter  starches,  such  as  sago,  agar  agar,  sea 
moss  and  gum.  Milk  can  serve  as  a  carbohydrate  for  special 
conditions;  being  evenly  proportioned  with  fats  and  protein 
it  contains  little  waste.  A  certain  amount  of  carbohydrate 
foods  in  the  form  of  cereals  is,  necessary  in  our  daily  diet, 
as  they  are  rich  in  lime  and  fat — yielding  material  which  is 
required  for  ligamentous  and  other  elastic  tissue.  People  who 
live  on  fruits,  greens  and  nuts,  or  on  fruits,  greens  and  meats 
only,  require  a  larger  amount  of  protein  food,  in  order  to  make 
up  for  the  loss  of  cereals. 

MINERAL    MATTER. 

In  an  organic  'form,  we  find  mineral  matter  in  large  propor- 
tions in  green  leaf  vegetables,  small  fruits  and  berries,  bran, 
rye,  green  peas,  string  beans,  tomatoes,  yolks  of  eggs  and  in 
all  the  outer  skins  of  legumes,  grains  and  fruits.  The  import- 
ance of  the  mineral  elements  in  our  foods  has  been  little  under- 
stood, so  far.  Of  late,  health  reformers  are  beginning  to  real- 
ize that  many  serious  diseases,  such  as  tuberculosis,  insanity 


FOOD  15 

and  malnutrition,  are  the  result  of  mineral  starvation.  Three- 
fourths  of  these  valuable  minerals  are  removed  from  our  foods 
daily  by  modern  milling,  bleaching,  and  polishing  of  rice, 
wheat,  corn  and  all  the  other  grains.  Not  alone  the  minerals, 
but  necessary  volatile  oils,  acids,  and  ferments  are  removed 
by  these  processes.  Refined  white  flour  and  sugar  have  been 
on  the  market  for  the  last  hundred  years;  and  much  time  and 
health  have  been  wasted  with  the  writing  of  fashionable  cook 
books,  and  the  manufacture  of  anemic  snow  white  cakes,  crack- 
ers, biscuits  and  soft  putrefying  puddings  and  desserts,  pre- 
pared with  skim  milk~~sugar  and  eggs.  The  deficiency  of 
minerals  in  these  products  has  created  an  abnormal  desire  for 
salts,  spices,  and  chemically  pure  sugar,  followed  by  an  addi- 
tional craving  for  intoxicating  beverages  and  liquors.  The 
latter  articles  cannot  enter  into  the  composition  of  perfect 
teeth  and  bone,  or  gray  nervous  tissue ;  therefore,  the  result 
is  premature  death  and  many  new  diseases. 

It  is  my  desire  to  present  in  this  book  such  -food  combina- 
tions as  perfect  as  can  be  produced  from  food  material  with 
our  present  methods  of  milling  and  preliminary  treatment. 
Many  people  have  become  so  delicate  in  structure  that  they 
cannot  use  coarse  breads  and  cereals ;  therefore,  a  variety  of 
different  cereal  foods  have  been  included.  Vegetable  foods, 
such  as  are  rich  in  minerals,  have  been  added  to  the  breakfast 
foods  in  place  of  sugar  and  beverages.  In  order  to  supply  the 
body  with  the  necessary  amount  of  minerals,  we  must  learn,  to 
eat  greens  for  breakfast,  until  our  so-called  breakfast  'foods 
have  improved  in  quality. 

All  foods  possess  potential  or  latent  energy.  The  sun  is  the 
great  positive  element,  and  plants  store  up  the  sun.'s  energy. 
It  is  transferred  to  us  through  the  eating  of  plants  and  animal 
foods.  Through  the  process  of  oxidation  this  energy  is  set 
free  in  our  bodies,  and  appears  as  heat  and  muscular  power. 
This  energy  contained  in  foods  is  known  as  heat  or  fuel  value, 
and  is  expressed  in  terms  of  a  heat  unit  or  calorie.  A  calorie 
i?  the  amount  of  heat  necessary  to  raise  one  kilogram  of  water, 
one  degree  centigrade.  This  is  spoken  of  as  a  large  calorie, 
which  is  used  in  determining  the  energy  value  of  food.  The 
small  calorie  is  i/iooo  of  a  large  calorie. 


16  FOOD. 

The  physiological  fuel  and  energy  value  of  the  different 
foods  is  as  follows : 

I  gram  of  Protein yields  4  Calories 

i  gram  of  Fat yields  9  Calories 

i  gram  of  Carbohydrates yields  4  Calories 

To  determine  the  energy  value  of  a  food  or  combination  of 
foods  it  is  necessary  to  know  first  its  composition.  Then  de- 
termine the  weight  of  protein,  fat,  and  carbohydrate  in  grams 
and  multiply  these  weights  accordingly. 


CHAPTER  II. 

STUDY  OF  FOODS. 

The  average  homekeeper  knows  little  of  the  nutritive  value 
and  chemical  composition  of  the  food  she  buys.  The  desire 
to  tickle  the  palate  enters  more  into  the  selection  of  food  than 
reason  or  judgment.  Others,  who  have  studied  along  certain 
lines  without  the  fundamental  training  for  this  work,  often 
make  greater  mistakes  in  the  selection  and  combination  of 
foods  than  if  they  had  not  studied  the  subject  at  all. 

It  is  not  sufficient  to  know  just  which  foods  are  suitable  to 
the  individual  and  which  are  harmful ;  it  is  necessary  to  have 
a  fairly  well  balanced  diet  which  contains  the  correct  propor- 
tions of  protein  and  non-protein  elements. 

The  following  pages  present  briefs  on  the  value  and  chemical 
nature  of  different  foods  not  mentioned  in  recipes  : 


VEGETABLE    FOODS. 

These  are  divided  into  several  classes.  They  are :  Legumes, 
cereals,  roots,  bulbs,  tubers,  leaf,  flower  and  fruit  vegetables, 
All  plants  are  made  up  of  a  mass  of  cells,  each  consisting  of  a 
membranous  wall,  enclosing  a  gelatinous  mass,  in  which  lie 
imbedded  the  nucleus  or  center  of  cell  activity  and  minute 
grains  of  starch  or  other  material  which  the  plant  has  manu- 
factured. 

In  young  plants  these  cell  walls  are  called  cellulose ;  later 
wood  cells  begin  to  develop.  The  wood  cells  grow  into 
fibrous  material,  called  woody  fibre.  In  poorly  grown  or  stale 
vegetables  this  woody  tissue  becomes  very  hard  and  thick,  and 
therefore  is  indigestible.  For  this  reason  it  is  best  that  all 
green  vegetables  are  grown  quickly  and  eaten  while  they  are 
fresh.  When  fresh  they  will  snap  crisply.  Peas,  green  corn 
and  string  beans  will  cook  in  one-third  of  the  time  if  used 
directly  after  gathering,  instead  of  being  kept  for  several  days 
before  using. 


18  STUDY    OF    FOODS. 

THE    LEGUMES. 

The  legumes  are  rich  in  vegetable  protein,  and  differ  from 
flesh  foods  on  account  of  being  richer  in  protein  and  minerals 
and  less  stimulating.  They  are  free  from  animal  intoxication. 

DRIED    PEAS. 

Green  peas  are  richer  in  minerals  than  yellow  peas,  beans 
or  lentils,  the  protein  being  in.  the  form  of  legumin  and  easier 
to  digest.  They  are  very  purifying  and  should  be  eaten  freely, 
especially  during  the  cold  winter  or  rainy  season.  They  are  a 
suitable  food  for  the  brain-worker  as  well  as  for  the  muscular- 
worker,  and  can  be  prepared  in  many  different  ways.  Yellow 
peas  are  an  excellent  food  for  muscular-workers. 

DRIED   BEANS. 

They  contain  more  of  the  protein  than  peas,  lentils  or  beef. 
They  are  therefore  a  very  rich  food  and  should  not  be  con- 
sumed in  large  quantities.  The  brown,  red,  and  black  beans 
are  richer  in  iron  and  minerals,  and  are  therefore  more  suitable 
in  cold  weather.  The  hulls  of  all  legumes  are  difficult  to  digest, 
therefore  it  is  important  to  soak  legumes  before  cooking.  In 
countries  where  the  water  is  hard,  it  is  well  to  have  soft  water 
on  hand  for  the  cooking  of  legumes.  If  rain  water  cannot  be 
obtained,  boil  a  kettle  of  water  each  day  and  set  aside  to  cool 
for  cooking  purposes.  Legumes  may  be  soaked  with  hot  or 
cold  water.  Green  lima  beans  should  be  put  to  cook  in  boiling 
water  without  soaking,  like  all  green  vegetables. 

LENTILS. 

They  are  rich  in  iron  and  should  be  used  freely  in  cold 
\\  eather.  Boiled  onions  are  a  good  addition,  in  place  of  fat 
meat.  GREEN  PEAS  AND  BEANS. 

Green  peas  differ  from  other  green  vegetables.  They  are 
richer  in  protein  and  can  serve  as  a  meat  substitute  during  the 
summer.  String-beans  resemble  the  green  leaf  vegetables  in 
their  composition,  but  do  not  contain  sufficient  protein  to  serve 
as  a  meat  substitute.  They  are  very  purifying  to  the  liver  and 
intestines,  and  should  be  eaten  freely  by  people  of  a  bilious 
temperament. 


STUDY    OF    FOODS.  19 

CABBAGE. 

Cabbage  is  rich  in  minerals.  It  can  be  made  very  indigesti- 
ble by  careless  preparation.  Raw  cabbage  is  easily  digested  if 
chopped  very  fine  and  mixed  with  grated  potato  and  mayon- 
naise dressing.  Cooked  cabbage  should  be  treated  with  acid 
and  mixed  with  the  yolk  of  an  egg  if  it  disagrees.  Some  people 
prefer  sprouts  to  cabbage.  They  resemble  each  other  very 
much  in  composition.  Cabbage  contains  more  water  and  cellu- 
lose. It  is  best  to  use  only  the  innermost  part  of  cabbage,  if  it 
disagrees. 

CAULIFLOWER. 

This  belongs  to  the  cabbage  family.  It  is  rich  in  sulphur 
Liid  is  one  of  the  most  easily  digested  vegetables,  if  properly 
prepared.  If  it  disagrees,  treat  it  with  acid  or  serve  it  for 
breakfast  instead  of  for  dinner. 

CELERY. 

Celery  contains  valuable  minerals  and  is  soothing  to  the 
nervous  system.  Celery  roots  are  rich  in  fat  and  a  healing  food 
for  people  with  kidney,  liver,  and  intestinal  trouble.  The  green 
stalks  of  celery  root  should  never  be  thrown  away.  They  can 
be  tied  into  a  bunch  and  cooked  with  soups  of  meat  or  legumes. 
Celery  is  a  very  valuable  food  for  people  with  a  bilious  tem- 
perament. 

ASPARAGUS. 

This  is  an  easily  digested  vegetable  and  resembles  celery. 
As  a  food  for  medicinal  purposes  it  may  be  eaten  raw  or 
cooked. 

CARROTS   AND    PARSNIPS. 

They  resemble  each  other,  carrots  being  richer  in  sugar; 
the  parsnip  contains  a  little  gluten.  They  may  be  eaten  in  the 
raw  state  with  good  effect. 

TURNIPS. 

Turnips  contain  some  valuable  minerals,  but  being  rich  in 
sugar  and  water,  they  are  liable  to  ferment  in  weak  stomachs, 
especially  if  eaten  with  lean  meats,  white  breads  or  other  foods, 


20  STUDY    OF    FOODS. 

which  are  poor  in  fat.  They  should  not  be  eaten  in  the  middle 
of  the  day  by  people  who  do  active  work.  If  they  disagree  at 
night,  they  may  be  eaten  for  breakfast  in-  combination  with  fat 
meats  or  stale  bread  and  butter.  Yellow  turnips  are  richer  in 
nutriment  than  white  turnips.  Raw  turnips  are  wholesome  if 
they  agree.  Never  combine  turnips  with  other  starchy  foods 
at  the  same  meal,  such  as  potatoes,  rice,  white  flour  prepara- 
tions, apples  or  cucumbers. 

CORN. 

Green  corn  is  rich  in  fat  and  protein,  and  can  form  a  perfect 
meal  during  the  summer  if  combined  with  tomatoes.  Do  not 
cook  the  corn  if  it  is  agreeable  raw.  Canned  corn  should  be 
used  with  care  for  people  with  intestinal  weaknesses.  If  used 
for  soups  it  should  be  strained  and  diluted  with  an.  equal 
•amount  of  hot  water  before  thickening. 

TOMATO. 

The  tomato  stimulates  peristalsis  and  is  a  wonderful  tonic 
for  the  liver.  It  is  one  of  the  most  perfect  fruits,  rich  in  oxalic 
acid  and  iron,  and  unsurpassed  as  a  medicinal  food.  It  contains 
a  vegetable  calomel  and  serves  as  a  purifier  for  the  liver  in 
bilious  conditions.  It  can  be  prepared  and  combined  in  many 
different  ways.  It  may  be  one  of  the  first  articles  given  to 
a  patient  after  an  operation,  serving  as  a  food  and  tonic ;  it 
counteracts  the  sweetish  taste  of  the  chloroform  and  prevents 
fatty  degeneration  of  the  liver. 

Whether  a  food  is  eaten  raw  or  cooked  it  is  important  that 
it  be  ripe.  (Not  ripened  on  the  market.)  For  people  with 
weak  digestive  organs,  the  best  way  to  serve  tomatoes  is  in 
the  form  of  sterilized  strained  juice  over  toast  in  combination, 
with  milk  or  in  the  form  of  soup  from  canned  strained  toma- 
toes. The  theory  that  tomatoes  are  liable  to  produce  cancer 
is  entirely  unfounded.  Any  kind  of  food  if  eaten  in  excess  and 
wrongly  combined  will  aid  in  the  progress  of  disease,  but  all 
natural  foods  rightly  combined  are  wholesome  if  eaten  accord- 
ing to  needs  of  the  individual. 

Tomatoes  combine  well  with  fatty  foods, — eggs,  cheese, 
meats  and  fish. 


STUDY    OF    FOODS.  21 

LETTUCE. 

This  is  the  most  desirable  greens  on  our  tables  and  combines 
well  with  almost  any  kind  of  food.  Being  rich  in  minerals  and 
a!kaloidal  extracts,  it  tends  to  render  the  digestive  fluids  alka- 
line and  promotes  oxidation  and  nutrition.  If  lettuce  is  eaten 
in  proper  proportion  with  other  foods  at  the  morning  or  noon 
meal,  it  has  a  sedative  effect  and  keeps  an  excitable  constitu- 
tion, better  balanced  throughout  the  day.  People  with  delicate 
stomachs  should  not  eat  lettuce  at  the  evening  meal.  All  raw- 
salads  prepared  from  greens  and  super-acid  fruits  are  best 
eaten  at  the  beginning  of  the  meal,  or  with  the  meat  dish  at 
the  morning  or  noon  meal. 

CUCUMBERS. 

They  are  a  valuable  food  and  should  be  eaten  almost  daily 
by  growing  children  and  anemic  people,  especially  if  much 
muscular  work  is  required.  The  cucumber  is  considered  an 
indigestible  article  of  food  by  people  with  perverted  appetites. 
The  way  in  which  the  cucumber  is  usually  prepared  in  the 
average  household  renders  it  unfit  to  eat.  The  extraction  of 
the  natural  juice  and  the  treatment  with  salt  make  the  cucum- 
ber tough  and  indigestible,  and,  if  eaten  in  combination  with 
half  a  dozen  other  articles,  it  produces  indigestion.  Cucumbers 
should  never  be  eaten  at  night. 

NUTS. 

Nuts  are  high  in  nutritive  value,  and  are  better  evenly  com- 
bined with  non-protein  elements  than  flesh  foods  are.  They 
are  rich  in  fat  and  minerals,  and  form  an  ideal  diet  in  combina- 
tion with  raw  fruits  and  greens.  They  are  not  sufficiently  ap- 
preciated as  a  food,  and  receive  much  unjust  criticism  as  to 
their  digestibility.  All  nuts  are  wholesome.  The  right  com- 
bination and  proportion,  and  the  time  of  day  when  eaten,  are 
of  great  importance.  The  kind  of  activity  as' well  as  individual 
peculiarities  have  much  to  do  with  likes  and  dislikes  or  re- 
quirements of  certain  foods. 

ALMONDS    AND    BRAZIL    NUTS. 

These  nuts  feed  the  higher  nerve  centers  and  generate  a 
high  quality  of  intelligence. 


22  STUDY    OF    FOODS. 

WALNUTS,   PINE   KERNELS   AND   CHESTNUTS. 

These  are  excellent  for  those  who  wish  to  put  on  flesh.  Care 
must  be  taken  not  to  overtax  the  liver.  People  who  have  been 
accustomed  to  a  large  amount  of  bread  or  other  starchy  foods 
should  begin  with  a  small  amount,  and  substitute  them  for 
bread.  If  they  disagree,  use  lemon,  cranberries,  oranges  or 
fruit  salads  with  them.  Walnuts  supply  the  larger  nerve 
structures.  They  are  well  balanced  in  all  the  elements  and 
are  excellent  for  people  doing  hard,  muscular  work.  Sweet 
dried  fruits  also  form  a  good  combination  with  nuts.  Chest- 
nuts resemble  cereals  on  account  of  being  rich  in  starch.  They 
contain  less  protein,  fat  and  minerals  than  other  nuts,  and 
therefore  combine  well  with  such  foods  as  supply  these  ele- 
ments. Baked  and  boiled  chestnuts  are  generally  more  agree- 
able than  raw  ones.  Pine  nuts  are  rich  in  both  protein  and  fat. 

COCOANUTS. 
They  are  rich  in.  starch  and  fat  and  resemble  the  cereals 

closely-  HAZELNUTS. 

They  are  a  valuable  food,  but  require  thorough  mastication. 

THE    PEANUT. 

The  peanut  is  a  very  nutritious  nut,  but  rather  difficult  of 
digestion  for  some  people.  It  resembles  beans  and  peas,  and 
is  sometimes  classed  as  a  legume.  Excess  of  nuts  at  one  meal, 
or  nuts  which  have  been  poorly  masticated,  may  cause  severe 
disturbances  of  the  liver  and  stomach.  If  the  teeth  are  poor, 
the  nuts  may  be  ground,  but  even  then  great  care  must  be 
exercised  to  insure  their  proper  insalivation.  Cooked  nut 
foods  and  all  vegetarian  dishes  to  which  strained  legumes,  nut- 
butter,  eggs  and  other  rich  foods  are  added,  should  not  be  in- 
dulged in  by  people  with  weak  stomachs. 

NUT-BUTTER. 

Great  care  should  be  exercised  in  the  preparation  of  foods 
with  nut-butter.  Never  spread  it  on  bread  without  first  dilut- 
ing it  with  an  equal  amount  of  water.  Do  not  keep  it  on  the 
shelf  like  ordinary  butter  after  it  has  been  mixed  with  water; 
prepare  only  sufficient  to  last  for  twenty-four  hours,  and  keep 
it  on  ice. 


STUDY     OF     FOODS.  23 

FRUITS. 

There  are  three  classes  of  fruit:  acid,  sub-acid,  and  sweet 
fruits.  * 

Fresh  raw  fruits,  if  eaten  in  the  right  proportion  with  other 
articles,  are  wholesome.  The  habit  of  eating  a  large  amount 
of  acid  fruits  at  the  beginning  of  the  morning  meal  is  not  neces- 
sary. If  a  heavy  meal  is  eaten,  in  the  evening,  remaining  half 
digested  in  the  stomach  over  night  and  putrefying,  then  acid 
fruits  will  cleanse  the  stomach  in  the  morning. .  The  better  way 
is  to  go  to  bed  with  an  empty  stomach  and  there  will  be  no 
need  of  cleansing  in  the  morning.  People  of  a  highly  nervous 
temperament  should  not  eat  the  very  sweet  fruits  at  the  morn- 
ing or  noon  meal,  as  at  this  time  they  are  too  stimulating. 

Hot  house  fruits  out  of  season  are  health  destroying.  Cer- 
tain fruits,  such  as  apples,  plums,  tomatoes,  apricots,  grapes, 
figs,  bananas  and  cranberries,  will  keep  for  a  long  time  in  the 
natural  state,  if  properly  preserved.  Some  of  them  can  be 
dried  and  used  in  the  winter.  Fresh  fancy  summer  fruits  are 
not  required  during  the  winter  by  healthy  individuals,  neither 
are  canned  fruits,  jams  or  jellies. 

The  canning  of  fruits  during  hot  summer  days  is  a  health 
destroying  occupation  and  a  waste  of  time  and  money.  Fresh 
fruits  prepared  with  a  large  amount  of  water  and  sugar  are 
Irlle  better  than  beer,  wine  and  whiskey.  If  such  fruits  are 
eaten  with  yeast  bread,  potatoes  and  a  variety  of  other  food- 
stuffs, they  set  up  fermentation  and  burden  the  eliminating 
organs.  A  few  jars  of  sterilized  fruit  juice  should  be  prepared 
and  kept  on  hand  for  medicinal  purposes  only. 

Fruits  are  an  important  article  of  diet,  but  few  people  know 
how  to  use  them  wisely.  A  large  percentage  of  deaths  in 
young  children  is  due  directly  to  the  wrong  use  of  fruits. 
Many  forms  of  infantile  paralysis,  intestinal  disease  and  mal- 
nutrition in  general  are  due  to  the  lack  of  knowledge  of  the 
.scientific  combination  of  fruits  with  other  articles  of  food,  so 
as  to  furnish  a  wholesome  meal. 

Many  teachers  of  Domestic  Science  and  writers  in  monthly 
magazines  seem  to  have  forgotten,  entirely  of  what  an  ordinary 
mixed  diet  should  consist.  Their  bills-of-fare  are  becoming 


24  STUDY    OF    FOODS. 

more  complex  all  the  time.  We  find  combinations,  such  as 
banana  fritters,  custard,  meat,  potatoes,  nuts,  milk,  biscuits, 
dates,  several  kinds  of  vegetables,  puddings,  cheese,  coffee, 
cake  and  ice  cream,  suggested  for  one  meal  (sometimes  less, 
other  times  more  than  this).  Any  intelligent,  thinking  person 
must  realize  that  such  a  mixture,  besides  being  a  great  waste, 
will  turn  the  stomach  of  the  strongest  individual  into  a  yeast 
pot.  Those  with  strong  eliminating  organs,  who  take  plenty 
of  out-door  exercise  and  recreation  of  some  kind,  may  be  able 
to  throw  off  the  excess  of  poison  for  a  long  period,  while 
others  endowed  with  less  vigor  will  suffer  from  the  effects 
within  a  short  time. 

People  who  live  on  cooked  foods  consisting  mainly  of  meat, 
bread,  sugar,  soups,  puddings,  cooked  cereals,  milk,  etc.,  should 
realize  that  they  have  already  filled  their  systems  with  foods 
which  contain  a  large  amount  of  water,  and  therefore  will 
overburden  their  intestines  and  kidneys  by  adding  a  liberal 
amount  of  fruits  to  such  a  dietary.  There  is  always  great  dan- 
ger of  fermentation  and  putrefaction,  especially  if  constipation 
sets  in,  and  here  we  have  all  the  dangers  of  modern  diseases, 
which  begin  with  mal-nutrition,  be  it  from  under-  or  over-feed- 
ing. Only  the  most  perfect  specimens  of  men  and  women  are 
safe  from  danger.  Why?  Because  their  instincts  lead  them 
to  choose  the  right  articles  in  the  right  combination,  and  at 
the  table  they  know  "when  to  stop,"  while  an  individual  with 
weak  sensory  nerves  does  not  feel  the  effects  of  satisfaction 
•from  the  food  until  dullness,  pain  or  discomfort  appear.  It  is 
from  this  lattter  class  mostly,  that  we  have  our  health  reform- 
ers, while  the  former  class  with  their  perfect  battery,  which 
can  turn  the  poorest  food  materials  into  first  grade  tissue,  look 
on  us  as  diet  cranks  and  faddists. 

The  man  who  ate  three  square  meals  all  his  life,  indulged 
in  tea,  coffee,  liquor  and  tobacco,  was  never  sick  and  lived  to 
be  100  years  old,  probably  could  have  lengthened  his  years  to 
300,  had  he  not  been  so  dangerously  strong. 

The  menus  suggested  in  this  book  are  made  up  carefully  and 
scientifically,  so  that  each  individual  can  easily  find  a  diet 
suited  to  his  temperament,  environment,  age  and  occupation. 
Nuts  contain  a  high  percentage  of  protein,  and  therefore  form 


STUDY    OF     FOODS.  25 

an  ideal  dietary  in  combination  with  'fruits.  Meats,  eggs, 
cheese,  cream  and  fish  are  the  next  best  articles  suitable  to 
combine  with  fruits ;  raw  greens  are  an  excellent  addition,  but 
breads,  puddings,  sugars,  beverages,  mushes  and  cooked  vege- 
tables are  better  left  out  at  a  meal  if  an  abundance  of  fruits 
are  taken,  especially  at  dinner,  or  the  amount  of  watery  foods 
taken  into  the  body  during  twenty-four  hours  will  not  be  in 
the  proper  proportion  to  the  solids.  Dry  legumes  are  very 
rich  in  protein,  but  being  dissolved  with  water  during  the  cook- 
ing process  are  less  suited  to  combine  with  raw  fruits,  especial- 
ly for  those  suffering  with  flatulence  or  kidney  disorders. 
Apples,  tomatoes  and  vegetables  combine  best  with  legumes. 
Apples  and  tomatoes,  being  of  the  most  perfect  type  of  foods, 
combine  well  with  all  classes  of  protein  foods,  including  cereals. 
They  should  be  staple  articles  in  every  household.  As  to  other 
fiuit  combinations,  study  recipes  and  menus,  and  keep  in  mind 
that  no  matter  how  valuable  an  article  may  be,  excess  is  a 
poison. 

Those  who  live  mainly  upon  dry  foods,  such  as  uncooked 
cereals  and  nuts,  can  safely  make  their  morning  and  evening 
meal  of  fruits  alone,  while  others  who  live  like  the  average, 
if  they  attempt  to  make  a  meal  of  fruits  alone,  and  continue 
to  do  active  work,  will  soon  fail  in  health. 

BERRIES. 

All  berries  are  rich  in  minerals  and  feed  the  brain  cells.  They 
contain  traces  of  protein.  Blackberries  and  huckleberries  are 
rich  in  volatile  oils  and  iron,  and  are  of  great  medicinal  value. 
They  are  excellent  for  the  evening  meal  in  the  form  of  gruels 
and  drinks. 

People  with  digestive  troubles  should  be  careful  in  combin- 
ing raw  blackberries  \vith  other  foods.  They  are  rich  in  pro- 
tein and  may  take  the  place  of  part  of  the  meat  dish  on  hot 
summer  days.  They  should  never  be  used  as  a  dessert  after  a 
heavy  meal. 

STRAWBERRIES. 

Strawberries  are  the  first  fruit  to  make  their  appearance  in 
the  spring.  They  are  rich  in  iron  and  valuable  acids.  As  they 


26  STUDY    OF    FOODS. 

are  in  season  for  a  long  time  they  should  not  be  eaten  to  ex- 
cess, never  more  than  once  per  day.  From  three  to  eight 
ounces,  according  to  age,  is  sufficient  for  one  meal.  If  perfect- 
ly fresh,  they  combine  well  with  fresh  cream  or  milk.  Yeast 
bread,  red  meats  or  legumes  should  not  be  eaten  at  the  same 
meal  with  strawberries.  Berries  which  have  undergone  slight 
decomposition  should  be  placed  in  a  mason  fruit  jar  with  a 
little  water  and  be  sterilized.  This  juice  will  keep  for  several 
days  in  a  cold  place  and  can  be  used  for  the  flavoring  of  milk, 
or  for  softening  zwieback  which  is  to  be  served  with  cream  or 
milk.  If  the  juice  has  undergone  fermentation  reboil  it  before 
using.  It  may  be  used  for  fruit  puddings  or  fruit  gruels  or  be 
mixed  with  other  fruit  juices.  In  this  way  everything  is  util- 
ized and  nothing  wasted. 

CHERRIES. 

The  cherry  season  is  short.  Therefore,  they  should  be  eaten 
almost  daily.  All  varieties  are  wholesome.  If  desired,  several 
kinds  may  be  mixed  at  one  meal.  They  combine  well  with  egg 
foods,  whole  wheat,  cornmeal  and  fish.  They  may  be  eaten 
at  the  beginning  or  at  the  end  of  a  meal  or  by  themselves. 
People  with  weak  stomachs  should  not  eat  them  at  night. 

BLACKBERRIES. 

They  are  a  valuable  and  nutritious  fruit  and  can  form  a 
perfect  meal  in  combination  with  light  cereal  foods.  They 
have  little  preservative  properties  and  therefore  should  be 
eaten  only  when  perfectly  fresh.  For  young  children  or  people 
with  intestinal  weakness,  only  the  juice  should  be  used  in  the 
form  of  wine  or  gruels. 

RASPBERRIES. 

They  are  a  light  and  delicious  fruit.  They  combine  well  with 
milk,  egg  foods,  or  nuts,  and  can  be  served  morning,  noon  or 
ni^ht. 

PEACHES,    PEARS   AND    APRICOTS. 
They  are  all  three  rich  fn  sugar  and  cellulose,  and  can  form 
•a  substitute  for  part  of  the  cereal  foods  during  hot  summer 
days.     (See  recipes  for  Salads.) 


STUDY    OF    FOODS.  27 

THE    PINEAPPLE. 

The  pineapple  contains  bromaline  and  is  of  medicinal  value 
in  the  treatment  of  certain  stomach  disorders.  It  is  not  a 
necessary  article  for  the  table  of  people  of  moderate  means. 

BANANAS. 

They  are  a  very  nutritious  fruit  and  can  partially  replace  the 
cereals.  If  combined  with  green  leaves,  and  lemon,  they  can 
form  a  perfect  meal.  The  bitter  substance  which  is  contained 
in  the  inner  skin  of  the  banana  should  be  scraped  off  with  a 
knife  and  added  to  the  bulk,  as  it  counteracts  the  sweet  flavor 
of  the  banana  and  adds  to  its  digestibility.  Baked  bananas 
are  not  necessary  for  a  healthy  stomach. 

APPLES. 

They  are  among  the  most  perfect  of  fruits.  People  who  have 
difficulty  in  digesting  a  sufficient  amount  of  cereals  should  eat 
apples  almost  daily.  If  raw  apples  disagree,  they  can  be  made 
agreeable  by  combining  them  with  fat  meats  or  oil  in.  the  form 
of  a  salad.  Baked  apples  and  apple  sauce  are  also  good,  pro- 
vided they  are  not  spoiled  with  too  much  sugar.  Some  apples 
are  fibrous  and  muscle-feeding;  others  are  richer  in  phosphates 
ai.d  valuable  minerals.  For  salads  use  tart  apples. 

GRAPES. 

Grapes  are  a  valuable  fruit  for  the  table  if  eaten  in  the  right 
proportion  with  other  foods  which  contain  fat  and  protein. 
They  are  rich  in  sugar  and  tartaric  acid.  As  a  medicinal  fruit 
they  may  be  eaten  in  large  quantities  by  themselves. 

NECTARINES.    . 

Like  the  pineapple,  they  belong  to  the  luxurious  fruits  and 
are  adapted  for  people  with  a  large  purse.  They  are  rich  in 
sugar  and  starch,  with  a  small  amount  of  cellulose. 

ORANGES,   GRAPEFRUIT,    LEMONS   AND    LIMES. 

They  all  belong  to  the  citric  acid  group,  and  are  of  all  the 
fruits,  the  richest  in  valuable  acids,  which  in  the  process  of 
digestion  are  converted  into  salts,  rendering  the  blood  more 
alkaline.  The  latter  three  should  be  used,  in  greater  quantities 
in  countries  near  the  coast  or  in  low  and  damp  districts,  espe- 
cially during  the  rainy  season.  The  outer  skin  is  rich  in  vola- 


28  STUDY    OF    FOODS. 

tile  oils  and  is  useful  in  the  preparation  of  fruit-and-milk 
soups.  The  white  rind  is  useful  as  a  medicine,  for  patients 
who  suffer  from  malaria.  A  small  amount  of  it  chewed  while 
sipping  a  glass  of  fresh  milk  will  greatly  add  to  the  digesti- 
bility of  the  milk  and  serve  as  a  germicide  to  the  liver.  The 
juice  of  one-quarter  of  a  lemon  may  be  taken  in.  connection 
with  the  skin  of  one-half  a  lemon,  in  combination  with  a  glass 
of  milk.  During  fever,  the  skin  should  be  carefully  expecto- 

FRUIT     JELLIES. 

If  prepared  from  fruit  juice  and  cane  sugar  only,  they  are 
powerful  stimulants  and  have  little  food  value,  for  the  reason 
that  they  arouse  the  nerve  cells  to  extreme  activity  and  rapid 
oxidation.  They  furnish  no  food  for  the  nerve  cells,  and  the 
nutritious  elements  in  the  other  food  materials  taken  in  com- 
bination with  these  jellies  pass  out  of  the  body  without  being 
assimilated,  or  produce  congestion  and  inflammatory  conditions. 
Even  natural  stimulants,  in  the  form  of  raw  fruits,  can  become 
harmful  if  taken,  in  excess,  or  in  the  wrong  combinations,  un- 
suitable to  the  individual  requirements.  If  the  glycogen-mak- 
ing  function  of  the  liver  becomes  overburdened,  the  result  will 
be  diabetes,  neuralgia  or  starch-poison. 

COMPOTES    OR    STEWED    FRUITS. 

They  are  more  wholesome  and  economical  than  jams  and 
jellies,  which  are  prepared  with  large  amounts  of  sugar. 

They  are  best  served  with  the  meat  dish  or  with  some  sub- 
stantial pudding.  If  served  with  sponge  cake  at  the  end  of  a 
meal,  the  digestive  juice  becomes  acid,  and  produces  fermenta- 
tion and  mal-nutrition. 

PLUMS. 

Green,  red  and  blue  plums  are  all  valuable  fruits.  The  blue 
plum  is  rich  in  iron,  minerals,  and  sugar,  and  is,  next  to  apples 
and  tomatoes,  one  of  the  most  perfect  fruits.  It  has  great  pre- 
serving qualities  and  if  picked  on  a  dry,  sunny  day  and  placed 
carefully  in  straw  in  a  dry,  cold  place,  will  keep  until  Christ- 
mas. For  combination,  see  menus  and  salads. 

People  who  have  distress  from  eating  raw  plums  should  let 
them  alone  or  eat  them  in  the  dried  state  only. 


STUDY    OF    FOODS.  29 

FIGS    AND    DATES. 

They  have  an  average  of  thirty  per  cent  water,  are  rich  in 
sugar  and  contain  some  protein  and  saline  matter.  They  are 
an  excellent  food  for  people  who  are  fond  of  sweets.  They  are 
more  wholesome  than  canned  summer  fruits.  However,  they 
should  not  be  indulged  in  during  hot  summer  days,  or  in  the 
spring  time  when  the  brain  needs  relaxation. 

THE  WATERMELON. 

This  is  the  largest  of  the  melon  fruits,  containing  sugar, 
salts,  cellulose  and  distilled  water.  It  is  an  excellent  food 
during  hot  weather.  People  who  suffer  from  chronic  kidney 
disorders  should  only  indulge  in  it  in  small  quantities  at  a 
time,  and  never  combine  it  with  mushy  or  other  starchy  foods. 
A  few  drops  of  lemon  is  a  good  addition,  in  place  of  free  salt. 

MUSKMELON. 

This  fruit  is  also  rich  in  sugar  and  cellulose.  What  has  been 
said  of  watermelon  in  reference  to  combination  also  applies  to 
this  fruit.  CRANBERRIES. 

Cranberries,  like  gooseberries,  currants  and  lemons,  are  puri- 
fying to  the  blood  and  very  valuable  as  a  food  in  malarial  dis- 
tricts. Cranberries  combine  well  with  oatmeal,  cornmeal,  pork, 
chicken,  turkey  and  veal.  Use  no  more  sugar  for  the  prepara- 
tion than  is  absolutely  necessary  to  counteract  the  tart  taste. 
Cranberry  jelly  prepared  with  pure  sugar  is  unwholesome. 
Raw  cranberries  and  raw  celery  are  a  good  combination  for 
salad. 


CEREALS. 

Cereals  are  the  most  perfect  products  of  the  vegetable  king- 
dom, and  make  fairly  well  balanced  foods.  They  are  deficient 
in  fat,  with  the  exception  of  corn  and  oats.  In  the  processes 
of  milling  and  cooking,  cereals  have  been  more  abused  than 
any  other  foods,  by  depriving  them  of  their  valuable  minerals, 
and  by  compounding  them  into  soft  putrefying  puddings  or  rich 
cakes.  Concentrated  or  predigested  cereals,  as  advertised 
under  the  name  of  breakfast  foods,  cannot  take  the  place  of 


30  STUDY    OF    FOODS. 

ordinary  rolled,  whole,  or  steel  cut  cereals ;  they  have  lost  val- 
uable salts  and  lime  during  the  process  of  baking  and  they  also 
deprive  the  walls  of  the  stomach  of  the  normal  stimulus,  which 
is  necessary  for  thorough  utilization. 

Well  boiled  cereal  foods  in  the  form  of  dumplings,  macaroni, 
noodles  or  whole  cereals  are  stimulating  and  heating  to  the 
whole  alimentary  tract,  they  take  longer  to  digest,  and  are  more 
thoroughly  utilized  by  the  system.  Predigested  cereals  and 
zwieback  are  more  suitable  for  the  evening  meal,  or  at  the 
end  of  the  noon  meal,  when  the  body  has  expended  energy. 
Shredded  wheat  and  zwieback  may  be  used  with  benefit  for 
breakfast,  if  a  sufficient  amount  of  raw  fruits  or  greens  is  eaten 
with  them,  but  if  they  are  used  in  combination  with  other 
predigested  foods,  such  as  milk  or  sugar,  it  gives  the  intestine 
nothing  to  do.  For  the  evening  meal,  toasted  breads  and  ce- 
reals combine  well  with  such  foods  as  supply  the  lack  of  lime, 
fats  and  minerals :  cream,  fruit-gruels,  yolks  of  eggs,  gelatine, 
sago,  milk  and  green  foods. 

WHEAT. 

Wheat  can  be  used  the  year  around.  In  cooking  cereals  it 
is  very  important  to  start  with  the  right  quantity  of  water,  and 
allow  each  starch  granule  to  burst  by  fast  boiling  during  the 
first  twenty  or  thirty  minutes.  After  this,  let  it  cook  slowly  for 
twenty  or  thirty  minutes  longer,  or  until  it  is  done.  It  is  not 
necessary  to  cook  cereals  for  several  hours  in  order  to  make 
them  fit  for  the  human  stomach.  If  well  boiled  cereals  disagree, 
they  are  generally  poorly  prepared  and  allowed  to  get  pasty 
before  the  starch  granules  have  burst,  or  else  they  are  combined 
with  raw  sugar  and  cream,  which  produces  fermentation. 

RYE. 

Rye  is  richer  in  minerals  and  contains  less  starch  than  wheat. 
It  is  not  superior  to  wheat,  but  it  is  one  of  the  oldest  and  most 
perfect  foods,  and  is  the  staff  of  life  to  some  of  the  healthiest 
and  strongest  races  of  the  old  world.  It  is  laxative,  and  be- 
cause of  this  it  is  more  suitable  for  certain  individuals  than 
for  others.  Rye  is  a  good  winter  food;  during  the  summer 
we  have  many  valuable  berries  which  supply  the  system  with 


STUDY    OF    FOODS.  31 

certain  minerals,  therefore  we  require  less  of  rye  bread,  or  rye 
preparations,  during  this  time  of  the  year. 

Rye  combines  well  with  all  starchy  fruits  and  vegetables, 
which  are  deficient  in  minerals,  such  as  potatoes,  pumpkins, 
squash,  melons,  turnips,  carrots,  beets,  bananas,  cucumbers, 
rice  and  corn.  It  also  combines  well  with  sweet  fruits.  Apples, 
pork,  veal,  lamb,  cheese,  eggs,  cream,  milk,  bacon  and  oily  foods 
are  all  good  additions  to  rye.  Boiled  rye  and  starchy  foods  are 
unsuitable  combinations. 

Whole  rye  or  wheat  bread  should  never  be  eaten  fresh.  It 
should  be  kept  in  a  bread  box,  with  good  ventilation,  in  a  dry 
place,  or  near  the  stove.  Sun  dried  bread  is  the  best. 

OATS. 

Oats  are  rich  in  fat  and  lime,  and  like  wheat  and  rye  belong- 
to  the  most  perfect  foods.  A  fireless  cooker  is  a  convenient 
apparatus  for  the  preparation  of  oats  and  wheat.  They  should 
be  thoroughly  cooked  for  at  least  half  an  hour  before  setting 
them  into  the  fireless  cooker. 

RICE. 

Rice,  although  low  in  protein  and  fat,  is  one  of  the  most 
easily  digested  of  all  cereals,  and  is  especially  suitable  for  brain 
workers  and  people  of  sedentary  habits.  This  book  contains  a 
large  number  of  different  recipes  for  the  preparation  of  rice. 

SAGO    AND    TAPIOCA. 

They  are  manufactured  from  certain, palms  and  roots,  and 
belong  to  the  lighter  forms  of  cereals.  They  are  easily  digested 
if  soaked  for  several  hours  before  cooking,  and  can  be  partially 
substituted  for  the  heavier  cereals.  Cornstarch,  arrowroot, 
potato-flour  and  agar  agar  belong  to  the  same  class.  They 
are  all  valuable  for  the  sick  and  for  young  children. 

BARLEY. 

Barley  is  also  rich  in  lime ;  it  should  take  a  more  prominent 
place  among  food  substances  than  it  does.  Pearl  barley  should 
be  soaked  with  soft  water  before  cooking.  If  it  is  to  be 
strained,  mash  it  up  thoroughly  with  a  potato  masher,  and  pour 
more  boiling  water  over  it  after  the  first  liquid  is  strained  off. 


32  STUDY    OF     FOODS. 

ANIMAL   FOODS. 

EGGS. 

Eggs  contain  all  the  elements  necessary  for  the  building  up 
of  a  young  animal ;  they  also  contain  all  the  elements  which 
can  be  found  in.  the  human  body.  The  eggs  of  hens  are  used 
most  commonly.  The  chemical  combination  of  the  whole  egg 
and  that  of  the  brain  and  nervous  system  have  much  in  com- 
mon. The  white  of  the  egg  contains  about  eighty  per  cent 
water,  twelve  of  albumen,  a  small  amount  of  fat  and  some  salts. 
For  medicinal  purposes,  eggs  should  be  fresh,  directly  from  the 
nest.  Eggs  are  deficient  in  minerals  and  should  be  combined 
with  foods  which  are  rich  in  minerals. 

CHEESE. 

Cheese  is  one  of  the  most  economical  and  nutritious  of  foods, 
and  a  true  meat  substitute.  To  serve  cheese  after  a  dinner  is  a 
wasteful  extravagance,  and  dangerous  to  health.  Cheese  com- 
bines well  with  bread,  macaroni,  potato  and  other  cereals; 
raw  greens  are  also  a  good  addition.  Cooking  or  baking  cheese 
makes  it  indigestible.  Grated  or  sliced  is  the  best  way  to 
serve  it.  People  who  have  difficulty  in  digesting  cheese  should 
always  combine  it  with  raw  apples,  onions,  or  tomatoes  and 
lettuce,  in  the  form  of  a  salad.  If  it  still  disagrees,  leave  out 
the  cereals  entirely  at  the  meal,  or  use  black  bread  with  it.  A 
combination  of  cheese,  eggs  and  milk  in  the  form  of  a  Welsh 
rarebit  makes  a  heavy  and  indigestible  meal,  and  should  only 
be  indulged  in  by  people  who  are  very  strong,  and  exercise  a 
great  deal  out  of  doors. 

People  who  live  almost  entirely  on  cooked  foodstuffs  and 
white  flour  bread,  find  meat  a  necessary  article  of  food,  and 
•consume  it  in  larger  quantities  than  would  be  necessary,  if 
whole  wheat  bread  and  raw  fruits  and  greens  were  used.  Under 
the  present  systems  of  forced  and  improper  feeding  of  animals, 
and  the  preservation  of  meats  by  cold  storage,  flesh  foods  are 
becoming  more  dangerous.  There  is  no  need  for  such  an 
excess  in  the  production  of  meat,  except  to  satisfy  our  habits. 
]*  human  beings  and  animals  are  fed  by  force,  they  are  not 


STUDY    OF    FOODS.  33 

healthy.  Flesh,  eggs  and  milk  from  animals  which  are  fed  by 
force,  are  unwholesome  and  inferior  in  quality. 

Under  certain  conditions  and  in  cold  climates,  meat  is  a 
necessity,  therefore  the-  feeding  of  animals  should  be  under  the 
observation  of  health  officers.  We  need  quality  more  than 
quantity. 

Pork,  although  condemned  by  many  people  as  unfit  for  food, 
is  a  wholesome  article,  if  the  animal  is  fed  upon  dry,  substan- 
tial food.  Pork  requires  a  longer  time  to  digest  than  other 
meat,  and  therefore  it  should  not  be  eaten  at  the  evening  meal. 
Pork  was  considered  as  an  unclean  food  by  the  ancient  Jews ; 
perhaps  the  reason  for  this  was  that  the  Jew's  system  did  not 
require  pork,  because  of  his  constitution  and  the  climatic  con- 
ditions. Fat  pork  is  a  specific  food  for  the  kidneys ;  it  is  less 
stimulating  and  easier  to  oxidize  than  any  other  meat. 

Beef  is  perhaps  the  most  economical  meat  for  family  use.  A 
good  quality  of  meat  should  contain  both  fat  and  lean.  All 
meats  should  be  well  soaked  and  washed  before  cooking.  Cold 
meats  are  sometimes  more  agreeable  than  hot  meats. 

Veal,  lamb,  chicken  and  game  are  all  wholesome  meats  if 
eaten  in.  moderation  and  at  the  right  time  of  the  year.  Fresh 
meats  should  not  be  served  oftener  than  once  per  day,  or  better 
still,  three  times  per  week.  The  internal  organs  and  glands, 
such  as  the  lungs,  liver,  kidneys,  tongue  and  stomach,  are  very 
nutritious.  Sausages,  if  prepared  from  fresh,  clean  meat,  and 
not  highly  seasoned,  are  cheaper  and  more  nourishing  than 
canned  meats,  and  often  preferable  to  fresh  meat,  which  has 
hung  a  long  time  in  a  meat  shop.  The  internal  organs  contain 
much  lime  and  organic  salts,  as  they  feed  the  glands  of  the 
body;  they  should  be  well  soaked  before  cooking,  in  order  to 
drain  the  thick  and  impure  blood  out  of  them. 

Beefsteak,  chops  and  roasts  should  be  slightly  salted  before 
they  are  cooked.  Free  salt  sprinkled  on  meat,  or  other  dry 
foods,  before  serving,  is  injurious  to  the  lining  of  the  stomach 
and  blood  vessels ;  lemon  can  be  used  instead.  Many  people 
have  an  abnormal  craving  for  salt.  This  is  a  symptom  of 
anemia ;  the  system  lacks  minerals.  The  only  way  to  supply 
the  necessary  elements  is  by  taking  salt  in  the  organized  state 
in  raw  greens  and  fruits.  Free  salt  can  satisfy  such  craving 


34  STUDY    OF    FOODS. 

temporarily,  but  it  creates  an  abnormal  thirst.  Raw  apples, 
tomatoes  and  all  other  acid  fruits,  in,  combination  with  greens, 
are  the  best  additions  to  meats. 

FISH. 

Fish  is  a  valuable  article  of  food.  It  is  less  stimulating  than 
lean  meat,  and  easier  to  digest  and  oxidize;  for  this  reason  it 
can  be  recommended  for  brain  workers.  It  contains  a  large 
amount  of  phosphorus  and  nitrogen,  and  if  properly  combined 
with  foods  which  are  rich  in  minerals,  such  as  apples,  tomatoes, 
lemons  and  greens,  fish  is  quickly  utilized.  Fish  and  whole  rye 
bread  is  also  an  excellent  combination.  Fish  being  soft,  it  is 
necessary  that  it  be  thoroughly  masticated.  Fish  can  become 
very  dangerous  as  a  food  when  not  fresh. 

MILK. 

Milk  is  found  indispensable  in  some  cases  of  sickness,  espe- 
cially in  fevers.  The  greatest  care  should  be  exercised  in  get- 
ting clean,  fresh  and  perfect  milk,  and  in  keeping  it  in  a  cold, 
clean  atmosphere  after  delivery.  Milk  may  be  given  as  a  food, 
raw,  boiled,  sterilized,  pasteurized,  or  peptonized,  and  can  be 
modified  with  water  or  other  foods  in  many  different  ways. 
The  best  and  most  suitable  method  of  preparing  it  for  the 
patient  must  be  left  to  the  attending  physician. 

The  color  of  perfect  milk  is  yellowish  white,  not  blue  white. 
Its  odor  is  pleasant.  A  drop  of  milk  poured  into  a  glass  of 
fresh  water  will  go  to  the  bottom  if  it  is  good  milk.  In  order 
to  ascertain  if  the  milk  is  alkaline,  neutral  or  acid,  put  a  small 
piece  of  red  litmus  paper  into  it,  and  if  it  turns  strongly  blue 
the  milk  is  alkaline.  If  a  blue  litmus  paper  turns  strongly  red, 
the  milk  is  acid.  Perfect  milk  should  be  neutral  or  slightly 
alkaline.  After  the  milk  has  stood  for  several  hours  it  grad- 
ually becomes  more  acid. 

Milk  which  is  acid  in  reaction,  or  blue  in  color,  is  unfit  as  a 
food  for  children  and  invalids.  If  a  mother  is  uncertain  as  to 
the  quality  of  the  milk  she  is  feeding  her  child,  she  should  have 
it  examined  by  the  city  chemist. 

Milk,  even  if  handled  very  carefully,  contains  many  germs. 
Therefore,  on  hot  days  it  is  better  to  sterilize  the  milk  for  an 


STUDY    OF    FOODS.  35 

infant,  even  if  the  child  is  in  perfect  health,  or  able  to  take  raw 
milk.  If  the  milk  can.  be  obtained  directly  from  the  cow  two 
or  three  times  per  day,  it  may  be  given  raw  on  those  occasions. 
If  it  has  stood  a  little,  while,  it  may  be  heated  quickly  to  155 
degrees  F.  over  a  hot  fire,  while  stirring  it. 

CERTIFIED     MILK. 

This  is  a  high  grade  of  sanitary  milk  which  comes  from 
special  dairies,  where  great  care  is  taken  to  keep  everything 
in  perfect  sanitary  condition.  The  cows  are  kept  in  perfect 
health  and  are  fed  upon  food  which  produces  milk  perfect  in 
composition.  There  are,  however,  milkmen  who  have  principle 
enough  to  supply  their  customers  with  milk  of  good  character 
and  perhaps  of  as  high  a  grade  as  that  from  inspected  dairies. 

I  have,  in  my  practice,  often  come  in  contact  with  people  who 
were  informed  by  their  milkmen  that  certified  milk  required  no 
boiling  or  sterilization.  Some  people  are  impressed  with  the 
idea  that  certified  milk  has  already  undergone  some  sort  of 
preparation.  The  fact  that  in  these  days  milk  laboratories  can 
be  found  in  many  large  cities,  may  easily  bring  confusion,  of 
mind  as  to  "what  the  milk  is  certified  for,"  especially  to  those 
w  ho  are  not  acquainted  with  the  preparation  of  milk  and  do  not 
know  the  difference  between  raw  and  sterilized  milk,  if  they 
buy  it.  Such  instructions  should  be  given  by  better  "authorities 
than  those  who  deliver  milk,  or  the  label  should  state  "what 
the  milk  is  certified  for."  Certified,  or  any  other  raw  milk, 
which  is  over  eight  hours  old,  is  not  a  fit  food  for  infants. 

BOILED  MILK  AND  CREAM  FOR  TABLE  USE. 
Put  the  desired  amount  of  milk  or  cream,  or  mixed  milk  and 
cream,  into  a  clean  sauce-pan,  stir  over  a  hot  fire  until  it  reaches 
the  boiling  point  or  to  about  200° F.  Then  pour  into  a  pitcher 
and  set  in  a  pan  of  cold  water;  stir  until  the  milk  is  cold.  Set 
on  ice  or  in  a  cold  place  for  24  hours.  Milk  prepared  in.  this 
way  is  the  only  wholesome  kind  to  use  in  addition  to  boiled 
cereals  and  fruit  puddings.  It  is  also  often  preferrable  to  raw 
cream  and  milk,  in  combination  with  raw  fruits.  If  the  milk 
is  to  be  used  on  cereals  for  the  morning  meal,  it  can  be  reheated 
or  used  directly  after  boiling.  If  hot  milk  is  added  to  cereals, 
the  sugar  will  not  be  missed. 


36  STUDY    OF    FOODS. 

If  boiled  milk  or  cream  has  stood  for  24  hours  it  has  become 
unfit  for  further  use  unless  it  is  reboiled.  If  putrefaction  has 
set  it,  boiled  milk  can  become  more  dangerous  as  a  food  than 
raw  milk  which  has  stood  for  the  same  length  of  time;  there- 
fore careful  handling  of  boiled  milk  as  well  as  other  boiled 
foods  is  of  the  utmost  importance.  (See  Chapter  on  Hygiene 
and  Economy,  under  Left-Overs.) 

In  many  foreign  countries  it  is  a  general  custom  in  every 
household  to  boil  milk  directly  after  delivery,  for  the  infant  as 
well  as  for  table  use.  To  do  differently  means  uncleanliness. 
Modern  invention  of  coolers  and  ice-boxes  in  every  house,  and 
delivery  of  milk  in  bottles,  has  gradually  done  away  with  this 
custom.  Many  of  our  present  generation  of  house-wives  are 
so  little  acquainted  with  practical  housekeeping  that  they  con- 
sider food  fit  for  use  as  long  as  it  has  not  soured,  notwithstand- 
ing the  many  changes  it  has  undergone  on  the  pantry  shelf. 
Raw  cream  is  fit  for  use  only  directly  after  it  has  left  the 
separator.  Raw  milk  should  not  be  considered  fresh  and  whole- 
some for  table  use  longer  than  eight  or  ten  hours  after  milking, 
and  then  only  with  the  most  careful  handling.  Following  this 
precaution,  morning  milk,  which  is  delivered  during  the  day, 
should  not  be  used  raw  later  than  five  or  six  o'clock  in  the 
evening.  Remember  that  all  milk  begins  to  turn  acid  as  soon 
as  it  comes  in  contact  with  the  air.  The  longer  it  stands  the 
more  acid  it  will  be,  besides  being  laden  with  germs.  The 
process  of  cooking  or  scalding  raw  milk  checks  the  fermenting 
processes  and  renders  the  food  more  alkaline,  especially  if  it  is 
to  be  taken  with  cereals  or  fruit  puddings  and  gelatines. 

Cooked  milk  is  not  a  natural  food,  but  neither  are  cooked 
cereals.  Raw  milk  is  quickly  digested,  while  boiled  milk  takes 
several  hours  to  digest,  and  so  do  boiled  cereals.  A  combina- 
tion of  raw  milk,  or  cream,  and  cooked  cereals  will  force  the 
stomach  to  absorb  the  milk  immediately,  while  the  remainder, 
poorly  masticated  and  filled  with  germs,  will  tend  to  produce 
an  acid  process  rather  than  an,  alkaline.  If  sugar  is  added  to 
raw  milk  and  cereals,  the  process  of  intestinal  fermentation  is 
complete.  If  the  glandular  system  and  the  eliminating  organs 
are  strong,  they  will;  work  harder  in  order  to  rid  the  system  of 
this  excess  of  acid ;  but  if  the  constitution  is  not  able  to  stand 


STUDY    OF    FOODS.  37 

the  strain  of  wasteful  nervous  expenditure,  discomfort  and 
disease  will  be  the  result !  Enlarged  tonsils  are  often-  the  first 
sign  of  danger.  We  cannot  invent  customs  of  feeding  that 
interfere  with  natural  laws  without  paying  the  penalty. 


MISCELLANEOUS    FOODS. 

FATS. 

Fats  are  derived  from  the  animal  and  vegetable  kingdom; 
they  are  rich  in  carbon  and  hydrogen,  but  poor  in  oxygen. 
Emulsified  fats  are  present  in  cream,  nuts  and  the  yolks  of 
eggs.  Oleins  are  mainly  found  in  oils  obtained  from  fruits, 
nuts  and  vegetables.  Butter  contains  mainly  palmitin.  Suet, 
from  beef  and  mutton,  consists  of  stearin  and  palmitin.  Leci- 
thin is  -found  in  yolks  of  eggs  and  in.  some  nuts ;  it  is  a  highly 
complex  compound,  and  a  food  for  the  brain  and  nerve  sub- 
stance. Suet  and  mutton  fat  contain  much  stearin,  and  are 
harder  to  digest  by  some  people  than  other  fats.  However,  the 
digestibility  of  a  food  depends  much  upon  the  individual  re- 
quirements, and  a  little  self  study  will  soon  convince  each 
what  forms  of  fat  are  best  suited  to  his  needs.  As  a  rule,  peo- 
ple of  large  bone  structures  require  a  greater  amount  of  fat  in 
their  food  than  those  not  so  constructed. 

Fats  are  changed  into  fatty  acids  and  glycerine  by  the  secre- 
tion of  the  bile  and  pancreatic  juice,  and  in  combination  with 
the  intestinal  juices  form  soluble  soaps.  In  acute  d:'seases  fats 
should  be  taken  only  in  the  form  of  butter,  milk,  or  cream,  in 
limited  quantities.  Fatty  foods  are  beneficial  for  children  suf- 
fering with  scrofula  or  rickets,  and  in  all  chronic,  wasting  dis- 
eases. 

People  who  do  much  indoor  work,  or  those  who  are  not  able 
to  digest  a  sufficient  amount  of  protein  or  cereals,  require  more 
fats.  The  latter  can  be  made  easily  digestible  if  rightly  com- 
bined and  prepared  in  the  form  of  soups,  warm  sauces,  boiled 
custards  and  mayonnaise  dressing.  In  this  way  the  fat  globules 
are  equally  divided  in  the  food  and  can  be  better  emulsified  than 
if  eaten  in  the  solid  form,  or  in  combination  with  white  bread 
or  other  unsuitable  articles.  Cream,  and  the  lighter  nuts,  com- 


38  STUDY    OF    FOODS. 

bine  well  with  sweet  foods,  while  oils,  yolks  of  eggs,  meat  fats, 
and  solid  fats,  combine  well  with  foods  which  are  rich  in  min- 
erals and  oxygen. 

People  who  are  unable  to  furnish  their  table  with  expensive 
fats,  such  as  butter,  olives,  cream,  olive  oil,  bacon,  eggs,  eel 
•and  other  delicacies,  should  use  the  cheaper  forms  of  fats,  as 
corn,  oats,  herring,  walnuts,  cream-cheese,  cottonseed  oil,  bran., 
leaf  lard,  vegetable  butter,  middle  rib  of  beef,  blood  and  liver 
sausages.  Meat  products,  prepared  from  the  internal  organs  of 
the  animal,  are  rich  in  lime  and  fat,  and,  if  prepared  from  fresh 
meats  of  healthy  animals,  they  are  often  preferable  to  canned 
and  cold  storage  products,  or  to  meat  which  hangs  in  a  meat- 
shop  for  a  week.  However,  every  one  who  buys  these  articles 
should  investigate  the  source  and  manner  of  preparation  for 
himself. 

SUGAR. 

Artificial  sugar  is  not  a  necessary  article  of  food  for  the 
healthy  individual  who  is  able  to  supply  his  body  with  fresh 
arid  dried  fruits  the  year  round. 

True  candies  are :  figs,  dates,  raisins  and  other  tropical  fruits. 
The  delicious  summer  fruits  are  better  eaten  without  sugar. 
Undoubtedly  nature  did  not  mean  for  us  to  indulge  in  sweets 
during  hot  days,  or  she  would  have  provided  us  more  plenti- 
fully with  them.  All  the  spring  fruits  are  tart;  people  who 
wish  to  improve  the  taste  of  berries  add  sugar  to  them  at  the 
expense  of  health.  Our  forefathers,  who  did  not  enjoy  such 
luxuries,  had  better  health  than  our  present  generation.  The 
sugar-cane  in  its  natural  state  is  a  valuable  food.  It  contains 
gluten  and  minerals,  such  as  are  found  in  other  vegetables,  and 
if  eaten  in  this  form  it  is  more  wholesome  than  refined  sugar. 
The  gluten  and  minerals  are  destroyed  by  chemical  processes 
which  are  necessary  to  pro'duce  sugar  from  the  cane  and  beet. 
Pure,  crystalized  sugar  cannot  sustain  life,  unless  it  is  eaten 
in  the  proper  proportion,  with  foods  which  contain  gluten,  min- 
erals and  fats. 

Sugar  which  contains  minerals  cannot  crystalize ;  it  remains 
syrup,  therefore  the  latter  is  more  wholesome  than  sugar.  In 
order  to  produce  beets,  which  are  richer  in  sugar  and  poorer  in 


STUDY  .OF    FOODS.  39 

salts,  certain  methods  of  manuring  are  employed.  The  profit 
gained  by  this  method  is  a  financial  one.  The  consumer  is 
the  loser. 

If  artificial  sugar  is  united  with  cocoa  or  other  bitter,  sour, 
nutritious  substances  it  will  serve  as  a  food;  therefore,  sugar 
in  the  form  of  a  prepared  food  such  as  chocolate,  gelatine  and 
gruels  is  wholesome  for  those  who  require  cooked  foods.  If 
the  sugar  industry  were  diminished,  the  canning  and  stewing 
of  fruits  would  also  be  diminished,  and  we  would  have  fewer 
tea  and  coffee  drunkards.  All  this  gluttony  in  stimulating  bev- 
erages and  sweet  fruit  sauces  was  not  indulged  in  by  the  masses 
a  hundred  years  ago,  therefore  the  constitution  of  the  average 
individual  at  that  time  was  much  stronger. 

Many  parents  are  impressed  with  the  idea  that  their  children 
require  a  large  amount  of  sweets,  in  order  to  make  them  grow. 
We  cannot  force  nature  without  paying  the  penalty.  At  ma- 
turity, we  reap  what  has  been  sown  for  us,  or  what  we  have 
sown  for  ourselves. 

SPICES. 

Spices  are  a  species  of  aromatr'c  vegetables  and  fruits  used 
for  the  seasoning  and  preservation  of  foods.  Their  flavor  is 
pleasant  and  stimulating  to  the  mucous  membrane  of  the 
mouth. 

The  odoriferous  substances  yielded  from  these  plants  are: 
the  volatile  oils  and  ethers  of  peppermint,  roses,  orange  flower, 
lavender,  camphor,  lemon,  bitter  almond,  wintergreen,  cinna- 
mon, cloves  and  a  number  of  others.  They  are  used  for  per- 
fumes, medicines,  confections,  and  in  the  art  of  cookery.  Many 
of  the  spices  used  for  food  are  dried,  as  bay  leaves,  thyme, 
marjoram,  vanilla  beans,  dried  skins  of  lemons  and  oranges. 
Ground  spices  or  liquid  extracts  should  be  used  sparingly. 
Many  of  them  are  adulterated.  Free  salt  and  ground  spices 
create  an  abnormal  desire  for  water  and  food,  and  they  injure 
the  mucous  membrane  lining  of  the  blood  vessels  and  glandular 
structures,  and  obstruct  the  capillaries. 

People  who  cannot  relish  their  food  without  these  artificial 
appetizers  should  fast  a  while,  or  replace  them  by  natural  stim- 
ulants, as  tomatoes,  apples,  lemons  and  greens.  Few  people 


40  STUDY    OF     FOODS. 

realize  the  harm  that  is  done  by  the  number  of  salt,  sugar  and 
pepper  holders  that  are  placed  on  the  table  at  every  meal,  to 
say  nothing  of  the  dozens  of  boxes  of  ground  spices  that  fill 
the  kitchen  shelf.  A  pinch  of  pepper  on  gravies,  milk  soups,  or 
other  nutritious  dishes,  if  mixed  thoroughly  with  the  food, 
assists  in  the  coagulation  of  soft  nitrogenous  foods  and  prevents 
putrefaction,  but  excess  of  it,  or  if  sprinkled  on  dry  food,  is  very 
harmful. 

The  best  way  to  use  spices  is  to  buy  them  whole,  in  the  fresh 
or  dried  state,  and  chop,  grate,  or  grind  them  when  needed. 
Vanilla  beans,  bitter  almonds,  bay  leaves,  cinnamon  bark  and 
many  others  may- be  used  whole  and  removed  before  serving. 

Children's  food  should  never  be  covered  with  pepper  or  other 
stimulating  spices.  Under  our  present  system  of  living  salt  has 
become  a  necessary  adjunct  to  our  food.  Legumes,  cereals  or 
any  other  foods  which  require  a  large  amount  of  water  for  cook- 
ing need  an  additional  amount  of  salt.  It  should  be  added  be- 
fore the  food  is  removed  from  the  fire,  so  that  the  salt  will  be 
properly  dissolved  and  combined  with  the  food.  Moderate 
amounts  of  preserved,  salted  meats  and  fish  are  valuable  as 
antiseptics,  if  combined  with  soft,  cooked,  nutritious  foods  in 
the  form  of  soups  and  gravies,  or  with  milk  foods,  eggs,  cereals 
or  legumes.  Salt  used  in  this  way  will  not  hurt  the  lining  of 
the  alimentary  tract  and  other  tissues,  as  free  salt  does  when 
it  is  sprinkled  on  lettuce,  meat,  potatoes  or  other  dry  food. 
Never  use  salted,  smoked  or  preserved  meats  or  fish  in  excess. 
If  possible,  investigate  the  source  and  manner  of  preparation  of 
preserved  foods. 

DESSERTS. 

Desserts  have  only  been  mentioned  in  the  form  of  steamed 
puddings,  gelatines,  oranges,  grapes  or  bread  and  butter  in 
combination  with  black  unsweetened  coffee.  Artificially  pre- 
pared desserts  in  the  form  of  attractive,  soft  puddings  and 
other  rich  mixtures  flatter  the  palate  and  renew  the  appetite. 
The  .true  enjoyment  of  eating  is  in  the  satisfaction  of  hunger. 
The  craving  for  desserts  indicates  a  desire  to  stimulate  certain 
nerves,  which  force  the  contents  of  the  stomach  into  the  intes- 
tine and  destroy  the  digestive  processes  or  produce  decomposi- 


STUDY    OF    FOODS.  41 

tion,   hasten   absorption,   and    exhilarate   the   brain   with   the 
toxins  hereby  produced. 

Those  who  desire  to  correct  the  habits  of  intoxication  in 
themselves  or  in  others  should  consider  whether  the  abnormal 
craving  is  for  merely  physical  pleasure  or  for  the  satisfaction 
of  starved  and  overworked  brains  and  bodies,  and  the  change 
should  be  brought  about  accordingly.  To  drop  a  long  acquired 
habit  at  once  may  prove  harmless  to  one  person  and  very  fatal 
to  another. 

The  worn-out  digestive  organs  need  to  be  toned  up  and  de- 
veloped gradually,  either  by  stimulating  fruits  or  fruit  juices 
or  by  tonics  in  the  form  of  bran-tea  and  malt-coffee. 

People  who  have  vigorous  appetites  and  strong  digestive 
organs  may  eat  a  few  nuts  at  the  end  of  the  meal  until  the 
appetite  has  been  restored  to  normal.  For  those  who  like 
sweets,  a  large  number  of  recipes  have  been  given  for  fruit 
salads  and  light  cooked  dishes.  Many  can  be  served  as  whole 
meals  for  the  evening,  or  in  combination  with  milk  broths  or 
soups. 

MUFFINS    AND     PANCAKES. 

Many  people  who  find  pancakes  indigestible  will  do  well 
to  observe  the  time  when  they  are  most  agreeable.  If  they  are 
made  with  eggs,  cream,  and  water,  or  with  rich  milk,  and  prop- 
erly prepared  and  combined  with  suitable  articles,  they  are 
generally  agreeable  to  the  most  sensitive  stomach. 

People  of  sedentary  habits,  or  those  who  do  brain  work 
mainly,  should  not  eat  pancakes  or  muffins  for  breakfast. 

All  ingredients,  as  well  as  the  vessel,  should  be  cold.  The 
batter  should  also  be  made  in  a  cold  place  or  out  of  doors. 
The  oven,  the  baking  pans  and  the  oil  in  which  the  cakes  are 
baked,  should  be  as  hot  as  possible. 

BREAD. 

Bread  made  from  white  flour  and  yeast  is  the  staff  of  death. 
Few  people  realize  that  if  they  wish  to  use  white  bread  as  a 
food  the  proper  amount  of  minerals,  fats  and  nitrogen  must 
be  added,  in  order  to  make  it  a  perfect  food.  Yeast  bread,  if 
eaten  with  jams  and  jellies  in  large  quantities  between  meals, 


42  STUDY    OF    FOODS. 

is  health  destroying  and  dwarfs  the  body.  It  is  also  unwise  to 
eat  white  bread  in  combination  with  other  starches,  as  rice, 
potatoes  and  soft  puddings.  The  average  individual  who  takes 
plenty  of  out-door  exercise  may  get  along  well  for  years  on 
such  mixtures  and  suffer  no  inconvenience,  but  people  with 
poor  eliminating  organs  or  chronic  ailments,  or  those  who  do 
much  indoor  work,  do  well  to  use  yeast  bread  in  moderation, 
especially  if  prepared  from  white  flour. 

Baked  and  boiled  cereals  are  more  nutritious  than  bread.  In 
the  fermenting  process  which  takes  place  in  rising  bread,  val- 
t'able  substances  such  as  lime  and  salts  are  lost.  It  is  rendered 
more  acid,  and  therefore  unfit  as  a  food  for  people  with  weak 
stomachs.  If  yeast  bread  is  combined  with  foods  which  render 
the  fluids  of  the  stomach  alkaline,  it  is  less  harmful. 

SOUPS. 

Many  American  housekeepers  do  not  know  how  to  prepare 
soups  and  do  not  like  them.  The  fact  that  people  of  many 
nations  in  the  old  world,  with  smaller  incomes  than  the  average 
American  working  man,  use  soups  daily,  once  or  twice,  and 
are  far  superior  in  physical  strength  and  endurance  to  the 
latter,  who  lives  mainly  on  beefsteak,  white  bread,  potatoes, 
sugar,  tea  and  coffee,  should  convince  every  one  that  nutritious 
soups  are  an  important  article  of  diet.  Close  study  and  per- 
sistent effort  will  enable  every  homekeeper  with  small  means 
to  learn  how  to  prepare  a  soup  that  is  palatable  and  nutritious. 
The  daily  use  of  white  bread  and  butter  is  expensive.  Besides 
it  produces  diseases,  imperfect  bodies  and  premature  old  age. 

All  who  are  in  the  habit  of  eating  more  than  their  systems 
require  and  especially  those  who  indulge  in  large  amounts  of 
bread  at  dinner,  would  do  well  to  begin  their  meal  with  a  soup. 
Legume  and  cream  soups  will  furnish  a  satisfactory  meal  by 
themselves.  For  combinations  see  "Menus." 


PART  TWO 

PREPARATION  OF  FOODS. 

TABLE  OF  MEASURES  AND  WEIGHTS. 

A  standard  measuring  cup  contains  8  ounces  or  J/£  pint. 

1  tablespoon    =3  teaspoons 

2  tablespoons  ==i  ounce 

8  tablespoons  =4  ounces  or^cup 

1 6  tablespoons  - .=8  ounces  or  I  cup 

All  ingredients   measured  by  the   cup,   tablespoon  or   tea- 
spoon are  measured  level, 
i  pound  (English  weight) =  425  grams  or  16  ounces 

1  pound  (Metric  system)  =  500 

2  pounds  (Metric  system)  =1000 

CHAPTER  I. 

GREEN  VEGETABLES. 

Green  vegetables  furnish  a  large  amount  of  easily  digested 
carbohydrates  and  contain  much  mineral  matter  in  which  meats 
and  cereals  are  deficient.  That  they  add  to  the  highest  purity 
of  our  blood  has  been  proven  by  the  fact  that  many  blood  and 
skin  diseases  have  been  cured  by  the  application  of  specific 
greens  alone.  However,  no  matter  how  valuable  an.  article  is, 
it  should  be  used  according  to  the  needs  of  the  individual.  As 
vegetables  also  contain  a  large  amount  of  water,  it  is  not  wise 
for  one  who  has  to  perform  active  mental  or  physical  labor 
to  indulge  in  a  large  amount  of  cooked,  especially  under- 
ground, vegetables  at  the  noon  meal.  At  this  time  of  the  day 
the  system  requires  the  most  nutritious  foods  in  the  form  of 
proteid  elements,  no  matter  whether  the  meal  consists  of 
cooked  food,  cold  or  warmed  over.  Green  peas  and  corn  are 
best  eaten  at  the  noon  meal,  as  they  are  rich  in  proteid  ele- 
ments. Asparagus,  tomatoes,  string  beans  and  leaf  greens  are 


44  VEGETABLES. 

also  suitable  at  this  time  of  the  day,  provided  some  nutritious 
food  of  the  proteid  class  is  served  with  them.  For  further  com- 
binations, see  "Left  Overs"  and  Menus. 

The  blanching  of  vegetables,  as  advised  by  some  authorities, 
will  always  remove  valuable  constituents  of  the  plant.  The 
blanching  and  ventilation,  of  vegetables  during  the  process  of 
cooking  is  advised,  in  order  to  make  them  more  wholesome. 
All  artificially  prepared  foods  will  lose  certain  constituents 
through  the  process  of  cooking,  and  this  loss  is  generally  made 
up  by  additional  flavoring  or  sauces.  Vegetables  which  are 
cooked  in  very  little  water  and  kept  well  covered  (not  venti- 
lated), will  love  less  of  their  natural  qualities,  and  the  inju- 
rious gases  which  do  not  escape  by  this  process  can  be  made 
harmless  through  the  addition  of  fats,  in  the  emulsified  form, 
as  sauces,  the  yolk  of  an  egg,  lemon  or  cream. 

In  the  consumption  of  food,  as  well  as  the  custom  of  dress 
and  education,  some  people  have  reached  that  stage  of  refine- 
ment where  degeneration  begins.  We  cannot  refine  natural 
food  without  paying  the  penalty  for  it,  which  means  the  pro- 
ducing of  disease  and  the  shortening  of  life.  The  excessive  use 
of  refined  sugar,  alcohol  and  other  artificial  stimulants,  has 
produced  a  dislike  for  fatty  foods  by  many  people,  so  that 
they  refuse  to  eat  sauces,  or  fat  meats  in  any  form,  the  only  fat 
they  use  being  butter.  While  the  latter  is  a  valuable  food,  it 
often  cannot  be  assimilated  by  the  system  if  spread  on  white 
bread,  or  mixed  with  cooked  vegetables ;  it  generally  serves 
only  as  a  lubricant.  If  butter  is  eaten  in  excess,  especially  in 
the  summer,  it  clogs  the  system.  Some  people  prepare  vege- 
tables and  soups  with  melted  butter  for  the  sake  of  convenience. 
This  is  a  waste,  since  a  tablespoonful  of  butter  or  other  fat 
properly  emulsified  as  directed  under  butter  sauces  will  often 
.give  more  nutriment  than  one-quarter  of  a  pound  of  butter 
wasted  by  soaking  into  toast  or  other  cooked  foods. 

The  American  method  of  cooking  green  vegetables  in  a 
large  amount  of  water  and  throwing  it  away,  then  seasoning 
them  with  butter  and  spices  and  serving  them  with  lean  meat 
and  white  bread,  produces  a  starvation  diet.  In  such  a  meal, 
the  important  mineral  matter  and  the  fats  in  vegetables  and 
whole  wheat  grains  are  left  out,  and  are  supplemented  by  an 


VEGETABLES.  45 

excess  of  starches  and  water  in  the  form  of  bread,  beverages 
and  desserts.  Additional  fats  should  be  added  scientifically 
and  combined  with  foods  which  are  rich  in  minerals  and  acids. 

All  vegetable  water,  especially  that  of  canned  or  sterilized 
fruits  and  vegetables,  is  very  wholesome  and  antiseptic. 
Strained,  sterilized  tomato,  currant,  gooseberry  and  strawberry 
juices  are  unsurpassed  as  a  liver  medicine  in  some  conditions. 
These  same  foods  will  lose  their  medicinal  value  if  stewed 
in  an  open  kettle.  They  should  be  prepared  in  Mason  jars  or 
cans.  After  opening,  these  fruit  juices  may  be  kept  in  earthen- 
ware on.  ice  for  twelve  hours,  and  served  again.  After  this  they 
should  be  reboiled  or  sterilized,  in  order  to  check  fermentation. 
For  the  sick,  the  same  precaution  should  be  taken  with  keeping 
fruit  juices  as  with  milk. 

When  using  canned  vegetables,  never  throw  away  the 
water,  if  it  is  not  to  be  used  for  dressing.  Add  it  to  soups  or 
t;se  it  in  place  of  beverages.  Pea,  bean  and  asparagus  water 
may  be  made  very  palatable  if  cream  is  added.  See  prepara- 
tion of  legume  teas  under  "Fluids." 

In.  preparing  vegetables  for  the  sick,  the  finest  of  all  dress- 
ings is  the  yolk  of  an  egg  and  lemon  juice,  with  a  small  amount 
of  butter.  The  fat  in  the  yolk  of  the  egg  being  emulsified  in 
a  perfectly  natural  state,  it  feeds  the  mucous  membrane  of  the 
entire  alimentary  tract  and  blood  vessels.  Besides  neutralizing 
the  gas  producing  tendencies  of  the  foods,  it  aids  in,  the  diges- 
tive and  assimilating  processes  and  feeds  the  nerve  sheaths. 
In  all  chronic  conditions,  which  are  the  result  of  hardening  of 
the  arteries,  a  large  amount  of  the  yolk  of  eggs,  combined 
with  lemon  and  oil,  may  be  used.  There  are  a  few  vegetables 
which  do  not  combine  well  with  the  yolk  of  an  egg,  such  as 
turnips,  carrots,  beets  and  onions.  These  contain  a  large 
amount  of  sulphur  and  iron,  which  is  also  found  in  the  yolk  o-f 
the  egg.  Fat  meats  are  good  additions  to  the  last  mentioned 
vegetables,  except  onions,  which  are  rich  in  oil  themselves.  If 
underground  vegetables  are  served  in  the  form  of  purees,  they 
should  be  mashed  very  fine  or  rubbed  through  a  colander ;  the 
butter  which  is  added  should  not  be  allowed  to  boil.  Peas, 
beans,  cauliflower  and  cabbage  are  most  likely  to  disagree  if 


46  VEGETABLES. 

served  with  butter  only.  Butter  sauces,  cream  sauces,  yolks 
of  eggs  and  lemon  are  the  best  additions  to  make  them  agree- 
able. 

Some  people  prefer  vegetables  cooked  in  oil.  Those  whose 
systems  can  digest  a  large  amount  of  fat  will  find  them  agree- 
able. 

ARTICHOKES. 

Wash  them  thoroughly  and  remove  the  outside  leaves.  Drop 
into  salted  boiling  water  and  cook  for  20  or  30  minutes.  Add 
a  few  drops  of  vinegar  to  the  water  while  boiling.  Serve  warm 
with  a  white  sauce  or  let  cool  and  serve  with  French  or  mayon- 
naise dressing. 

ASPARAGUS. 

Wash  and  cut  them  into  inch  pieces  until  the  hard  part  of 
the  stem  is  reached.  Boil  them  for  20  minutes,  or  until  tender. 
Serve  warm  with  butter,  milk,  cream,  or  egg  sauce,  or  cold 
with  French  or  mayonnaise  dressing.  The  asparagus  may  be 
scraped  and  tied  into  bundles  when  boiling. 

BEETS. 

Remove  the  green  tops  and  wash  them  carefully.  Do  not 
prick  the  skin,  as  the  juice  will  then  escape  and  injure  the 
color  as  well  as  the  flavor.  Young  beets  will  be  tender  in  about 
one  hour,  older  ones  take  two  to  three  hours.  When  done, 
peel  and  slice.  Serve  with  a  butter  or  cream  sauce,  or  plain, 
with  butter  and  chopped  parsley.  For  salad,  cut  into  slices 
and  pour  over  them  boiling  vinegar,  diluted  with  one-half 
water.  Add  whole  spices  if  desired. 

MASHED   BEETS. 

Prepare  like  the  above.  When  tender,  peel  and  mash  very 
fine  with  a  potato  masher,  and  add  butter  and  a  few  drops  of 
lemon  juice. 

BEET    GREENS. 

Wash  the  tops  and  boil  in  a  very  little  water  until  tender. 
A  small  piece  of  salted  or  smoked  lean  meat  may  be  boiled 
with  them  to  give  them  a  better  flavor.  Chop  fine  and  -flavor 


VEGETABLES.  47 

with  butter  and  lemon  juice.  A  brown  butter  sauce  may  be 
prepared  from  the  water  in  which  the  greens  have  been  boiled ; 
when  done  mix  with  the  finely  chopped  greens,  and  let  it  boil 
a  second,  and  flavor  with  lemon. 

ROASTED   CARROTS. 

Wash,  scrape,  and  cut  them  lengthwise  into  halfs  and  quar- 
ters, then  cut  crosswise  into  inch  pieces  or  smaller.  Cover  with 
boiling  water  and  cook  for  10  or  15  minutes,  with  a  little  salt. 
Drain  off  the  water  (add  to  soups)  ;  brown  some  fat  and  flour, 
add  to  it  soup  stock,  whey  or  the  water  which  was  drained  off, 
and  roast  the  carrots  in  it  until  done.  Cover  them  tightly  and 
add  more  fluid  while  roasting,  if  necessary.  Flavor  with 
chopped  parsley. 

CARROT   PUREE.    No.  i. 

Steam  or  cook  the  carrots  with  salt  and  as  little  water  as 
possible.  A  small  piece  of  lean  bacon  or  cornbeef  may  be 
added  for  flavoring.  When  done,  mash  very  fine  with  a  potato 
masher.  Flavor  with  butter  and  a  little  pepper  and  parsley  or 
lemon. 

CARROT  PUREE.    No.  2. 

Prepare  like  the  above,  and  add  one  potato  to  three  medium- 
sized  carrots.  If  the  potatoes  require  less  time  to  cook,  add 
them  when  the  carrots  are  half  done.  This  preparation  may 
be  especially  recommended  for  chronic  invalids  or  for  those 
who  have  a  dislike  for  the  sweet  flavor  of  the  vegetable. 

CREAMED    CARROTS.    No.  i. 

Cook  like  carrot  puree.  When  tender,  make  a  butter  sauce 
with  the  water;  add  parsley  and  hot  cream,  if  desired. 

CREAMED   CARROTS.    No.  2. 

Cook  like  number  one,  thicken  with  flour  or  corn  starch, 
and  add  some  hot  cream  and  parsley.  Serve,  like  soup  or 
vegetables,  for  breakfast  or  supper,  with  dry  whole  wheat  or 
black  bread.  Butter  is  not  required  at  the  meal  if  cream  is 
used.  If  the  butter  and  cream  are  emulsified  as  in  sauces,  they 
are  more  wholesome. 


4S  VEGETABLES. 

PEAS. 

Wash  the  peas  while  in  the  pods,  then  shell.  Boil  the  pods 
in  a  very  little  water  for  15  minutes,  then  take  out  and  put  the 
peas  to  boil  in  the  same  water.  Add  a  little  salt  and  sugar 
when  almost  done.  Prepare  further  like  creamed  carrots. 
Some  people  prefer  them  with  no  dressing  except  butter. 
Those  who  have  difficulty  in  digesting  starch  and  wish  to  cut 
out  the  bread  at  the  meal  may  use  sauces  or  cream  dressings 
with  their  vegetables,  especially  in  the  winter. 

MIXED    PEAS   AND    CARROTS. 

Put  the  peas  on  to  boil,  and  when  half  done,  add  an  equal 
amount  of  carrots  which  have  been  cut  into  half  inch  pieces. 
Prepare  with  a  butter  sauce  like  creamed  carrots,  and  add 
chopped  parsley.  This  will  afford  a  perfect  meal  for  dinner  in 
spring  or  summer.  A  few  bread  or  flour  dumplings  may  be 
served  with  it.  The  latter  should  be  cooked  with  the  peas  10 
minutes  before  serving.  Salted  or  smoked  meats  give  them  a 
good  flavor. 

PEAS    AND    CODFISH    (Saxon  Dish). 

Cook  the  peas  with  a  very  little  water,  and  add  meat  broth 
while  they  are  boiling.  Boil  some  fresh  codfish  in  a  separate 
saucepan,  and  when  done  remove  the  skin  and  bones,  cut  into 
pieces  and  mix  with  the  peas.  Prepare  a  butter  sauce  from 
the  liquid  remaining  on  the  peas.  Carrots  may  be  added. 

PEAS    WITH    LAMB. 

Boil  the  lamb  with  sufficient  water  to  cover  it.  Add  salt  and 
onion.  When  half  done,  put  it  to  boil  with  the  peas,  which 
should  have  been  boiled  with  water  in,  another  saucepan  for 
10  minutes.  When  meat  and  peas  are  done,  remove  the  fat, 
thicken  with  flour  and  add  the  pea  water  to  make  a  butter 
sauce.  Flavor  with  parsley.  Use  the  meat  broth  for  soup  or 
add  the  yolk  of  an  egg  or  two,  and  serve  in  cups. 

MIXED    VEGETABLES    (Leipsiger  Dish). 

Use  asparagus  tops,  young  French  carrots,  peas,  and  cauli- 
flower. Cook  each  vegetable  separately  with  salt,  in  as  little 


VEGETABLES.  49 

water  as  possible.  When  done,  drain  the  water  from  each  and 
use  for  soup.  Mix  the  different  vegetables  in  one  dish  and 
pour  browned  butter  over  them.  Serve  with  Lobster  Curry. 
A  butter  sauce  may  be  prepared  from  the  vegetable  water  in 
place  of  brown  butter.  Bread  or  flour  dumplings  may  be 
served  with  it.  Lean  meat  is  also  a  good  combination. 

CAULIFLOWER. 

Cauliflower  should  be  avoided  by  those  who  have  delicate 
stomachs,  at  the  evening  meal.  It  should  be  perfectly  fresh 
and  put  into  salted  water  tor  an  hour  before  cooking,  in  order 
to  take  out  any  hidden  insects.  It  should  be  boiled  20  to  30 
minutes;  if  steamed  it  takes  a  little  longer.  Flavor  with  salt 
and  a  little  sugar  while  boiling.  Serve  with  brown  or  melted 
butter  and  lemon,  or  prepare  a  butter  sauce  with  soup  stock 
and  the  yolk  of  an  egg,  or  with  cream.  Season  with  pepper. 
Serve  with  chipped  beef  or  grated  cheese  for  breakfast,  or 
with  lean  meat  for  dinner.  Left  over  cauliflower  may  be  baked 
in  the  oven  with  cheese  or  bread  crumbs,  and  served  for  break- 
fast. Tomato  sauce  is  also  suitable  as  -a  dressing.  Cold  cheese 
is  a  better  combination,  with  the  latter  than  cream  sauce  or 
baked  cheese. 

STRING   BEANS: 

They  are  very  purifying  and  should  be  eaten  often,  by  peo- 
ple of  a  bilious  tendency.  Select  young  string  beans,  pull  off 
the  string  on  each  side  and  break  in  pieces  an  inch  long.  Boil 
in  slightly  salted  water  and  prepare  like  green  peas.  They 
may  be  mixed  with  carrots.  Ribs  of  beef  or  lamb  can  be 
cooked  with  them  as  described  in  recipe  for  peas.  For  other 
combinations,  see  "Boiled  Mixed  Dinners." 

SPINACH. 

This  is  also  a  very  valuable  vegetable.  Besides  being  rich 
in  iron  and  phosphates,  it  is  laxative,  and  excellent  as  a  medici- 
nal food  for  constipation.  Wash  it  thoroughly.  For  a  delicate 
stomach  use  the  leaves  only.  Steep  in  as  little  water  as  possi- 
ble, chop  very  fine  or  rub  through  a  colander;  season  with 
pepper,  salt,  lemon  and  butter,  or  prepare  with  a  brown  or 


5o  VEGETABLES. 

white  butter  sauce  from  soup  stock,  or  spinach  water.  Gelatine 
may  be  used  in  place  of  soup  stock  by  dissolving  the  gelatine 
in  the  vegetable  water.  Smoked  or  salted  lean  meat  may  be 
cooked  with  it  for  flavoring.  Serve  with  eggs  or  lean  meat. 

SPINACH   (Saxon  Dish). 

Boil  in  as  little  water  as  possible,  and  chop  fine.  Then  chop 
fine  some  well  watered  salt  herring  or  other  salt  fish.  Prepare  the 
spinach  with  a  butter  sauce  made  from  soup  stock,  add  the 
fish  and  serve  on  toast.  Dried  bread  crumbs  or  browned  flour 
mixed  with  butter,  without  the  liquid,  may  be  added  to  any  of 
the  green  leaf  vegetables. 

MUSTARD     GREENS. 

Dandelions,  yellow  dock,  horse  radish  tops  and  lettuce  may 
be  prepared  in  the  same  manner  as  spinach. 

OKRA. 

Wash  and  remove  the  stems.  Boil  in  salted  water  for  40  or 
50  minutes.  Prepare  with  a  butter  or  cream  sauce. 

STEWED     CUCUMBERS. 

Wash  and  peel  them.  Then,  cut  into  pieces  and  cook  with  as 
little  water  as  possible,  until  tender.  Serve  with  fish  or  lean 
meat  for  dinner,  or  with  whole  wheat  or  rye  bread  for  break- 

fast  CELERY    ROOT. 

Wash  and  boil  the  roots  with  the  skins.  When  tender,  peel 
them  and  cut  into  slices.  Prepare  with  a  butter  sauce  made 
with  soup  stock  or  serve  with  French  dressing.  Flavor  with 
parsley.  BLACK  CARROTS. 

Wash  and  scrape.  Boil  in  salt  water  to  which  a  little  vine- 
gar has  been  added.  Prepare  with  a  butter  sauce,  or  mash 
fine.  Serve  with  tongue,  croquettes  or  boiled  beef. 

EGG     PLANT. 

Cut  in  slices  about  an  inch  thick.  Make  a  batter  of  eggs, 
salt  and  flour;  dip  the  slices  of  egg  plant  in  the  batter,  and  fry 
in  hot  fat.  Serve  with  lean  meat,  for  dinner  or  supper,  or  serve 
with  green  salad  for  breakfast. 


VEGETABLES.  51 

STUFFED    GREEN    PEPPERS. 

Cut  off  the  stem  end  and  remove  the  seeds.  Fill  the  peppers 
with  a  dressing  such  as  is  given,  in  recipes  for  bread  dump- 
lings or  meat  croquettes.  Place  them  in  a  baking  dish  with 
two  tablespoonfuls  of  oil  or  fat  ;  when  brown  add  a  little  flour 
and  some  soup  stock,  cover  the  dish  and  bake  in  an  oven  for 
about  50  minutes.  The  inner  part  of  the  peppers  may  be 
mixed  with  the  rilling. 

ONIONS. 

For  stewing  use  small  or  medium  sized  onions.  Boil  them 
in  salt  water,  drain  off  the  water  and  serve  with  butter  and 
lemon,  or  prepare  a  butter  or  cream  sauce.  They  are  best  eaten 
for  breakfast  or  dinner  with  some  salted  meat,  and  wheat  or 


RAW    ONIONS. 
People  who  like  onions  and  find  they  disagree  on  account 
of  the  strong  acids,  should  grate  them  and  mix  thoroughly  with 
sauces,  or  French  or  mayonnaise  dressing. 

FRIED    ONIONS. 

Chop  the  onions  very  fine  in  a  wooden  bowl.  Then  heat  some 
butter  and  oil  and  fry  them  until  light  brown  and  pour  over 
steak  or  mix  with  potatoes. 

PARSLEY. 

Chop  enough  to  last  for  several  days.  Melt  some  butter  and 
add  the  parsley,  and  let  boil  up  once.  When  cold  put  on  ice. 
This  saves  time,  though  it  is  best  to  prepare  the  parsley  fresh 
for  each  meal. 

MUSHROOMS. 

Wash  and  dry  them,  then  roll  in  flour  and  fry  in  fat  until 
brown.  Add  some  soup  stock  and  steep  until  done.  Cover 
well.  If  the  stock  is  too  thin,  add  a  little  browned  flour;  season 
and  serve  on  toast. 

RED     CABBAGE. 

Wash  and  cut  in  quarters.  Mince  very  fine  and  put  on  to 
boil  in  a  little  water  ;  let  it  cook  for  20  minutes  in  earthen  ware. 
then  add  three  to  five  ounces  of  fat  or  oil,  some  vinegar,  sugar, 
salt  and  caraway  seed.  Let  all  cook  for  several  hours.  A  few 


52  VEGETABLES. 

apples  may  be  cooked  with  the  cabbage  and  taken  out  when 
done.  The  latter  may  be  served  for  breakfast.  When  the 
cabbage  is  done,  thicken  with  browned  flour  and  let  cook  10 
minutes  longer.  Onion  may  be  added  if  desired.  A  piece  of 
salt  pork  is  also  a  good  addition  in  place  of  oil. 

WHITE     CABBAGE.     No.  i. 
Prepare  the  same  as  red  cabbage. 

WHITE     CABBAGE.     No.  2. 

Cut  in  quarters  and  boil  in  a  little  water  with  a  small  piece 
of  lean  salted  smoked  meat,  or  without  meat.  When  tender, 
drain  and  serve  with  butter  and  the  yolk  of  an  egg  and  lemon, 
or  with  an  egg  sauce  or  tomato  sauce. 

SPROUTS. 

Remove  the  outside  leaves  and  put  to  boil  in  a  little  salt 
water.  When  tender,  drain  and  season  with  butter  and  lemon. 
The  yolk  of  an  egg  may  be  added.  A  butter  or  egg  sauce  is 
also  good. 

COOKED     CORN. 

Remove  the  leaves  and  put  in  cold  salt  water  for  30  minutes. 
Then,  boil  for  20  minutes.  Corn  is  best  when  eaten  raw.  It  is 
very  nutritious  and  will  afford  a  perfect  meal  during  the  sum- 
mer with  tomato  salad  and  lettuce. 

CANNED     CORN. 

Thicken  the  corn  with  flour  and  water.  Add  a  small  amount 
of  hot  cream  and  season  with  salt  and  pepper  or  a  few  spoon- 
fuls of  tomato  juice.  If  no  cream  is  desired,  drain  off  the 
liquid  and  thicken  like  butter  sauce.  Canned  corn.,  being  a  rich 
and  soft  food,  should  not  be  mixed  with  many  other  -foods  at 
the  same  meal.  It  is  more  suitable  for  the  morning  or  noon 
meal  than  for  supper. 

KOHLRABI. 

Peel,  slice  thin,  and  stew  in  a  very  little  water.  When  nearly 
done,  add  some  hot  soup.  Prepare  with  a  butter  sauce.  Chop 
fine  some  green  leaves  of  the  plant  previously  boiled  and  add. 
Serve  with  boiled  beef. 


VEGETABLES.  53 

VEGETABLE  OYSTER. 

Wash,  scrape  and  boil  in  salt  water  until  tender — about  40 
minutes.  Prepare  with  butter,  milk  or  cream  sauce,  or  mash 
fine  and  fry  like  potato  balls.  Season  with  lemon  or  pepper. 

TURNIP    PUREE. 

Prepare  like  carrot  puree.  Cook  with  as  little  water  as  pos- 
sible. ROASTED  TURNIPS. 

Prepare  the  same  as  roasted  carrots.  They  combine  well 
with  mutton.  FRIED  PARSNIPS. 

Scrape,  wash  and  cut  in  slices,  lengthwise.  Boil  in  salt 
water  for  5  minutes,  then  drain  and  fry  in  smoking  hot  fat. 
They  can  be  turned  in  batter  if  desired.  They  may  be  fried 
without  cooking,  like  sweet  potatoes. 

KALE. 

This  is  a  desirable  vegetable  in  cold  weather.  It  is  purifying 
and  very  valuable  during  the  rainy  season,  in  malarial  districts. 
Remove  the  leaves  from  the  stems,  wash  and  boil  in  salt  water, 
using  as  little  water  as  possible.  Chop  very  fine  and  prepare 
like  spinach.  A  little  smoked  meat  may  be  added. 

SQUASH. 

If  young  and  tender  it  does  not  require  peeling.  Wash,  cut 
into  small  pieces  and  steam.  When  done,  mash  fine  and  season 
with  salt,  pepper  and  cream,  or  butter,  and  a  few  drops  of 
lemon.  It  may  be  cut  in.  slices  and  fried  in  oil,  or  dipped  in 
butter  and  fried  like  egg  plant. 

TOMATO     PUREE. 

Cut  some  fresh,  firm  tomatoes  into  several  pieces.  Cook  in 
a  double  boiler  with  as  little  water  as  possible.  Rub  through 
a  sieve  with  a  spoon  or  potato  masher.  From  3  to  6  ounces  of 
thick  puree  is  sufficient  at  a  meal,  for  the  average  adult.  For 
medicinal  purposes,  tomatoes  may  be  eaten  in  large  quantities. 

CANNED    STEWED    TOMATOES.    No.  i. 
They  are  more  wholesome  if  not  cooked.     Place  a  can  of 
tomatoes  in  hot  water  to  heat,  drain,  off  the  liquid,  and  serve 
with  meat,  fish,  eggs  or  cheese.     The  liquid  may  be  kept,  for 
soup. 


54  VEGETABLES. 

STEWED  TOMATOES.    No.  2. 

Heat  a  can  of  tomatoes,  thicken  with  flour  and  water,  and 
let  boil  10  minutes.  Add  some  butter  and  flavor  with  onion, 
and  small  amount  of  sugar  if  desired. 

STEWED    TOMATOES.    No.  3. 

Prepare  as  number  two,  thicken  with  bread  or  cracker 
crumbs,  instead  of  flour. 

STEWED    TOMATOES.    No.  4. 

Heat  a  can  of  tomatoes.  Then  heat  some  butter  and  oil  in 
a  flat  saucepan,  thicken  with  mixed  flour,  flavor  with  onion,  add 
the  tomatoes  gradually,  and  let  boil  a  few  minutes. 

STUFFED    TOMATOES. 

Wash  the  tomatoes  and  cut  off  the  upper  part  with  a  sharp 
knife.  Scrape  out  the  pulp  and  fill  the  tomatoes  with  cold 
chopped  meat  mixed  with  onion  and  mayonnaise  dressing.  Gar- 
nish with  lettuce  and  serve  with  bread  and  butter,  or  as  an  en- 
tree. 

SAUERKRAUT. 

Wash  the  sauerkraut  in  cold  water  several  times.  People 
with  sensitive  stomachs  should  boil  it  -for  a  short  time.  Then 
drain  off  the  water  and  put  on  to  boil  again.  If  no  meat  is 
served  with  it,  use  a  few  tablespoons  of  oil,  lard,  butter,  or 
goose  fat.  Add  onions  and  a  little  sugar  or  some  apples  for 
flavoring.  Cook  from  one  to  two  hours.  Then  add  a  little 
flour  dissolved  in  cold  water,  or  two  raw  grated  potatoes.  Re- 
move the  apples  before  serving.  The  latter  may  be  eaten  for 
breakfast  or  supper.  If  the  onions  disagree,  remove  them  be- 
fore serving.  Good  combinations  with  sauerkraut  are :  Pea 
puree,  pork,  bacon,  liver,  liver-pudding,  white  fish,  and  oysters 
stewed  or  fried. 

CABBAGE     ROLLS. 

Wash  some  large  cabbage  leaves.  Fill  them  with  finely 
chopped  left-over  meat,  mixed  with  eggs.  (See  recipe  for 
croquettes.)  Then  tie  the  rolls  together  with  a  string.  Steam 
in  a  shallow  dish  with  as  little  water  as  possible.  Serve  with 
an  egg  sauce.  Flavor  with  mace. 


VEGETABLES.  55 

POTATOES. 

Potatoes  consist  mainly  of  starch  and  water.  They  are  more 
expensive  than  wheat,  rye,  oats,  barley  and  corn.  They  should 
not  be  eaten  oftener  than-  once  a  day,  or  better  three  times  a 
week.  People  who  do  hard  physical  or  mental  work  should 
not  eat  potatoes  at  the  noon  meal.  Fat  meats,  eggs,  fish  and 
greens  combine  well  with  potatoes ;  if  they  are  served  with 
lean  meat,  some  fatty  substance  in  the  form  of  butter,  cream 
or  gravy  should  be  eaten  with  them.  Fried  potatoes  are  not 
wholesome.  The  best  way  to  prepare  them  is  to  boil  or  bake 
them  in  the  skins,  or  boil  or  mash  them  in  cream  or  butter- 
milk. 

POTATO     SALAD. 

Boil  or  steam  some  potatoes  with  their  jackets  on..  When 
done,  peel  and  slice  them  into  a  deep  bowl  while  warm ;  then 
sprinkle  over  them  a  little  salt,  pepper,  and  finely  chopped  or 
grated  onion,  and  pour  over  them  some  boiling  hot  vinegar 
diluted  with  one-half  water  and  mixed  with  melted  butter  or 
oil.  Cover  with  a  saucer  and  shake  well;  let  stand  for  twenty 
or  thirty  minutes.  If  there  is  too  much  liquid,  pour  off  some 
and  mix  the  remainder  with  mayonnaise  dressing  and  chopped 
parsley,  if  desired. 

SWEET    POTATOES. 

Boil  the  potatoes  in  the  jackets,  let  cool,  peel,  slice,  and  fry 
in  one-half  butter  and  one-half  oil.  Serve  with  cranberry  sauce, 
lettuce,  and  lean  meat. 

Sweet  potatoes  may  be  peeled  and  sliced  in  the  raw  state, 
and  fried  in  half  oil  and  half  butter.  Serve  as  above.  They  are 
very  suitable  for  breakfast. 

CREAMED    POTATOES. 

Select  small  potatoes  and  boil  in  the  skins.  Add  some  salt. 
When  done,  peel  and  cut  into  thin  slices.  Bring  some  milk 
to  a  boil,  and  thicken  with  corn  starch  dissolved  in  water,  or 
prepare  a  butter  sauce  with  butter,  flour  and  milk.  Add  the 
potatoes  and  some  finely  chopped  parsley.  Serve  with  fish  or 
salted  preserved  meat. 


56  VEGETABLES. 

CRUST  POTATOES. 

Use  small,  imported  German  potatoes.  Boil  with  the  skins, 
peel  and  turn  in  yolk  of  eggs  and  rye  nuts  ;  fry  in  oil  and  butter. 
Serve  with  sprouts,  or  spinach  and  meat. 

STEAMED    POTATOES. 

Peel  small  sized  potatoes,  wash  and  put  into  a  steamer  or 
colander.  When  done  pour  into  a  dish,  and  mix  with  chopped 
parsley  and  fresh  butter.  Serve  with  fish. 

FRENCH     FRIED    POTATOES. 

Peel  and  cut  into  long  strips  or  thin  slices.  Put  into  salt 
water  on  ice  for  half  an  hour.  Fry  in  boiling  oil. 

MASHED    POTATOES. 

Peel,  wash,  and  boil  or  steam  the  potatoes ;  when  done,  mash 
fine,  and  add  some  hot  cream  or  cold  butter-milk,  and  a  little 
salt,  also  a  piece  of  butter. 

MASHED     SWEET     POTATOES. 
Prepare  the  same  as  white  potatoes. 

POTATO     BALLS. 

Beat  2  eggs  with  an  egg  beater,  mix  with  one  cup  of  left- 
over mashed  potatoes,  shape  into  balls  and  fry  in  hot  fat.  Serve 
with  bacon,  fish,  or  sausage,  for  breakfast. 

POTATO     PUDDING. 

Prepare  the  same  as  potato  balls.  Put  the  mass  into  a  pud- 
ding dish  and  cover  with  rye  nuts,  grated  cheese,  or  a  beaten 
egg  mixed  with  rye  nuts,  and  bake  half  an  hour. 

POTATO    AND    APPLE    PUREE. 

Prepare  as  for  mashed  potatoes.  Use  apple  sauce  in  place  of 
li'ilk  or  cream,  mix  well  and  add  a  liberal  piece  of  butter. 
Serve  with  sauer  roast,  veal  cutlets  or  sausage.  It  is  good 
for  breakfast  with  bacon. 


CHAPTER  II. 

LEGUMES  AND  MEATS. 

BAKED  BEANS. 

Pick  over  the  beans  carefully,  wash  and  soak  them  in  soft 
water  as  directed  in  chapter  on  legumes.  If  the  beans  are  to  be 
cooked  with  fat,  scald  or  parboil  the  meat  first,  add  it  to  the 
beans  after  they  have  cooked  for  about  an  hour.  If  the  beans 
require  long  cooking,  take  the  meat  out  when  it  is  tender. 
When  the  beans  are  tender,  pour  them  into  a  bean-pot  or 
round  pan,  cover  the  top  with  part  of  the  fat  meat  cut  into 
slices,  or  pour  some  cooking  oil  over  the  beans,  and  add  a  few 
whole  onions.  Bake  for  about  an  hour.  Onions  and  fat  meat 
eaten  at  the  same  meal  are  liable  to  disagree,  therefore  serve 
the  onions  at  another  time,  or  use  them  only  for  flavoring  pur- 
poses. 

BAKED     LENTILS     OR     PEAS. 

Prepare  in  the  same  manner  as  baked  beans.  They  require 
less  fat  for  cooking,  and  are  more  palatable  if  served  without 
neat  than  are  beans.  Onions  are  rich  in  oil,  therefore  if 
plenty  of  onions  are  used,  the  meat  is  not  missed  so  much. 
In  cooking  legumes,  it  is  best  not  to  add  the  salt  until  they  are 
nearly  done,  because  the  salt  hardens  the  water.  If  legumes 
are  preferred  cooked  instead  of  baked,  it  is  better  to  add  a 
thickening  of  flour  and  butter  before  serving,  otherwise  they 
may  produce  flatulent  dyspepsia. 

Legumes  lose  their  natural  flavor  and  stimulus  in  the  drying 
and  soaking  process,  therefore  they  are  not  palatable  or  easy 
to  digest  without  some  form  of  fat  and  appetizing  raw  salad, 
v/hich  supplies  the  needed  stimulant.  Many  people  add  sweets 
to  legumes  or  make  them  more  indigestible  by  adding  ground 
nuts  and  other  rich  foods  to  them,  as  in  many  vegetarian 
dishes.  Such  foods  are  a  dangerous  burden  to  a  weak  stomach 


58  LEGUMES    AND    MEATS. 

and  liver.  Heavy  protein  foods  require  an  acid  medium  for 
proper  digestion  and  utilization.  If  legumes  are  used  in  the 
form  of  soups  and  purees,  nothing  should  be  added  but  a  little 
flour,  dry  toast,  fats,  or  raw  vegetables.  If  we  wish  to  be 
strict  vegetarians  we  must  live  upon  raw  foods.  If  we  wish 
to  live  on  cooked  foods,  a  moderate  amount  of  meat  is  neces- 
sary for  most  people. 

LIMA     BEANS.     No.    i. 

Soak  some  lima  beans  in  soft  water.  Cook  in  a  small  amount 
of  water  with  a  little  salt.  When  tender,  dissolve  some  corn- 
starch  with  cold  water  and  add  to  the  beans ;  boil  for  10  min- 
v.tes,  then  add  a  few  tablespoonsful  of  hot  cream  and  remove 
from  the  fire.  Flavor  with  chopped  parsley,  if  desired.  Serve 
with  frankfurter  or  other  lean,  smoked  meats.  Mashed  or  raw 
carrots  are  also  a  good  addition. 

LIMA     BEANS.     No.  2. 

Prepare  like  the  foregoing.  Drain  off  the  water  and  add 
a  piece  of  butter,  the  yolk  of  an  egg,  a  little  lemon  juice  and 
parsley,  if  desired. 

LIMA    BEANS.     No.  3. 

Prepare  like  the  foregoing.  Drain  off  the  water  and  prepare 
a  butter-sauce,  mix  with  beans  and  serve  plain,  or  add  the  yolk 
oi  an  egg,  a  little  lemon,  and  parsley. 

PEA    PUREE. 

Soak  %  CUP  °f  dried  green  peas  in  soft  water.  Boil  with  I 
quart  of  water  and  I  onion  for  about  an  hour.  Bake  in  a  bean- 
pot  for  i]/2  hours  or  longer;  add  more  water  if  necessary. 
Keep  the  peas  covered.  When  done  run  through  a  colander 
and  add  I  teaspoonful  of  butter.  This  makes  about  ^4  of  a 
cup  of  puree.  One-third  of  this  portion  is  sufficient  for  a  sick 
person  or  a  young  child.  Serve  on  toast,  or  with  raw  carrots, 
or  cold  fat  meat. 

BEAN  AND  LENTIL  PUREE. 

Prepare  and  serve  like  the  foregoing.  A  small  veal  or  mut- 
ton bone  may  be  boiled  with  it.  The  puree  must  not  be  greasy. 


MEATS.  59 

SOUR    ROAST. 

Let  a  quart  or  less  of  vinegar  come  to  a  boil,  dilute  it  with 
one-half  the  amount  of  boiling  water,  add  some  bay  leaves, 
cloves,  whole  pepper,  onions,  or  any  other  flavoring,  and  pour 
over  a  piece  of  beef  (rump  piece)  which  has  been  slightly 
rubbed  with  salt.  Let  it  stand  for  several  days.  Then  take 
it  out  of  the  liquid,  cover  with  bacon  or  suet,  and  put  into  hot 
fat.  After  it  has  roasted  for  a  while,  stir  a  large  tablespoonful 
of  flour  into  the  fat,  add  some  water,  and  the  spiced  herbs. 
Cover  well,  and  let  it  roast  two  or  three  hours.  Add  water  or 
buttermilk  to  the  gravy,  if  desired.  Serve  with  potato  dump- 
lings, lettuce  and  stewed  prunes. 

VEAL     CUTLETS. 

Sprinkle  some  lemon  juice  over  the  chops,  then  beat  up  sev- 
eral yolks  of  eggs,,  turn  the  chops  in  them,  dip  in  rye  nuts  and 
fry  in  hot  fat  for  ten  minutes.  Serve  with  lettuce  and  toma- 
toes, or  with  boiled  potatoes,  lettuce,  stewed  prunes  or  apple 
qn  11  pp 

CHICKEN    IN    GELATINE. 

Put  a  small  veal  bone  to  boil  with  the  chicken.  When  ten- 
der, take  a  part  of  the  broth,  add  some  vinegar  to  it,  boil  for 
ten  minutes  with  onions  and  spiced  herbs.  Cut  the  chicken 
into  pieces,  place  in  a  deep  bowl,  and  pour  the  hot  broth  and 
vinegar  over  it.  Cool  and  serve  the  next  day.  Use  about  y2 
cup  of  vinegar  to  I  quart  of  broth. 

Another  way  is  to  pour  pure,  hot  vinegar  over  the  meat  in 
the  bowl,  let  it  stand  an  hour  or  longer,  then  pour  off  the  vine- 
gar, and  pour  enough  broth  on  the  meat  to  cover  it.  Meat 
preserved  in  this  way  will  keep  on  ice  or  in  a  cool  place  for  a 
week.  The  meat  and  gelatine  may  be  brought  to  a  boil  again 
at  the  end  of  the  week.  This  will  preserve  it  for  a  longer  time. 
Goose  may  be  prepared  in  the  same  manner. 

LAMB     OR     PORK     IN     GELATINE. 

The  loin  is  the  best  part  for  this  purpose.  Prepare  with  veal 
bone  like  chicken. 

PORK     CUTLETS. 
Prepare  the  same  as  veal  cutlets.    Fry  with  plenty  of  onions. 


60  MEATS. 

KIDNEY    HASH. 

Put  the  kidney  into  cold  water  for  an  hour,  then  scald  with 
boiling  water  and  boil  in  the  soup  together  with  a  soup  bone. 
When  done,  mince  fine  and  prepare  with  a  brown  flour  gravy. 
Serve  on  toast.  TRIPE 

Cut  into  small  pieces  and  boil  with  a  very  little  water,  and 
•a  pinch  of  salt.  When  done,  add  some  sweet  whey  or  tomato 
juice.  Heat  some  butter  or  oil,  thicken  with  flour  and  add  the 
liquid  gradually,  as  for  butter  sauce.  Season  with  chopped 
parsley.  HAMBURG  STEAK. 

Grind  some  round  steak  in  a  meat  grinder.  Shape  into  flat 
cukes  and  fry  in.  hot  fat  with  plenty  of  onions.  Turn  from  side 
to  side  while  frying. 

STEAMED    LIVER. 

Liver  must  be  fresh  in  order  to  be  wholesome.  During  hot 
weather  it  may  become  dangerous  as  a  food  after  it  is  one  day 
old.  Remove  the  toxic  blood  by  placing  the  liver  in  water  or 
sour  milk  for  one  hour.  Change  the  water  several  times. 
Then  remove  the  skin  and  tie  some  bacon  or  suet  over  it.  Roll 
in  flour  and  steam  in  fat  for  20  minutes.  Then,  add  sufficient 
boiling  water  to  half  cover  the  meat.  Flavor  with  bay  leaves, 
salt,  pepper  and  plenty  of  onions,  also  add  a  little  vinegar  and 
sugar,  and  steam  for  about  an  hour.  Keep  the  saucepan  well 
covered.  Serve  with  potatoes  or  with  apple  and  lettuce  salad. 
The  gravy  can  be  strained  and  used  the  next  day  for  breakfast 
or  supper.  See  recipe  for  flavoring  of  sauces. 

HASH. 

Chop  fine  any  kind  of  left-over,  cold  meat.  Mix  with  one- 
third  portion  of  grated  or  mashed  potatoes,  and  add  plenty  of 
finely  chopped  onion  and  parsley.  Brown  some  flour  and  but- 
ter, add  a  little  soup  stock  and  mix  with  the  meat.  Cook  and 
serve  on  toast  or  with  salad  of  greens. 

FRIED    CALVES'    LIVER. 

Slice  the  liver  and  put  in  cold  water  or  sour  milk  lor  at  least 
an  hour.  Change  the  water  several  times,  then  dry  the  liver 


MEATS.  61 

and  fry  on  a  hot,  oiled  skillet,  with  onions.     Serve  with  a  salad 
of  apples  and  lettuce,  with  French  or  mayonnaise  dressing. 

TONGUE. 

Soak  the  tongue  over  night  in  cold  water.  Boil  from  three 
to  four  hours  and  serve  with  dried  mushrooms  and  brown  flour 

gravy>  CROQUETTES. 

Chop  fine  some  left-over  meat,  mix  with  one-half  or  one- 
third  dried  bread-crumbs,  a  little  salt,  pepper  and  mace.  Then 
add  several  beaten  eggs,  mix  well,  form  into  balls,  roll  in  egg 
and  cracker-crumbs,  and  fry  in  hot  fat.  Drain  on  paper  or  in 
a  wire  sieve.  TONGUE  IN  GELATINE. 

Fresh  left-over  tongue  may  be  kept  for  a  while  by  preserving 
it  in  gelatine  with  veal  bone. 

BRAINS. 

Brains  are  very  nutritious,  but  they  are  not  a  wholesome 
food  for  people  with  chronic  indigestion.  They  should  be 
served  on  dry  toast  and  eaten  with  sour  salads  of  fruits  and 

SALISBURY     STEAK. 

Secure  some  fresh,  thick,  sliced,  round  steak.  Scrape,  or 
grind  in  a  meat-cutting  machine,  and  mould  into  flat,  round 
Cokes.  Have  an  iron  spider  very  hot  and  oiled  to  prevent  stick- 
ing. Lay  the  meat  cake  in,  and  turn  from  side  to  side  till 
cooked  sufficiently. 

CREAMED    CHIPPED     BEEF. 

Bring  to  a  boil  some  soup  stock  from  veal  or  mutton  bone, 
thicken  with  cornstarch  or  white  flour,  boil  10  minutes,  and  add 
one-quarter  or  one-third  part  of  hot  cream.  Cut  or  chop  the 
dried  beef  fine,  pour  over  it  some  boiling  water,  let  stand  a 
minute,  then  drain,  and  mix  the  beef  with  the  cream  gravy. 
Add  a  pinch  of  pepper,  if  desired.  In  place  of  cream,  milk  and 
butter  may  be  substituted  and  prepared  like  butter  sauce. 

BREADED     GOOSE. 

Use  goose  which  has  been  cooked  in  sour  gelatine.  Take 
the  pieces  out  of  the  bowl  and  warm  in  order  to  remove  the 


62  MEATS. 

gelatine.  Then  beat  up  several  yolks  of  eggs,  turn  the  meat 
in  it,  then  roll  in  flour  or  rye  nuts,  and  fry  in  hot  fat.  Serve 
with  apple  sauce  or  tomato  puree. 

HAM     HASH. 

Take  equal  parts  of  mashed  potatoes  and  finely  chopped 
boiled  ham.  Mix  with  several  well  beaten  eggs  and  fry  in  the 
form  of  a  large  flat  cake.  Serve  with  macaroni. 

MEAT     CAKE. 

Soak  some  stale  bread  in  cold  water.  Press  out  very  dry 
and  mix  fine.  Add  some  finely  chopped  onions,  parsley,  and 
a  little  pepper,  and  mix  with  one-third  or  one-half  of  finely 
chopped  left-over  or  fresh  meat.  Mix  all  well  and  shape  into 
a  loaf.  Bake  in  an  oven  with  moderate  heat.  Add  boiling 
water  and  fat.  Baste  occasionally,  and  bake  one  hour.  When 
done,  thicken  the  gravy  with  a  little  flour.  Serve  for  dinner 
with  salad  of  greens. 

SMALL    MEAT    CAKES. 

Prepare  the  same  as  the  foregoing.  Shape  into  small  balls 
and  fry  in  hot  fat.  TURKEY 

Wash  and  clean  the  turkey,  stuff  it  with  tart  apples,  cut  into 
quarters,  to  which  a  half  cup  of  dried  currants  and  half  cup  of 
bread-crumbs  or  rye  nuts  have  been  added.  Sew  it  up,  flavor 
and  cover  with  sliced  salt-pork  or  bacon..  Fill  the  pan  one- 
third  full  of  boiling  water,  add  onions,  cover  and  roast  from 
two  to  three  hours.  Add  more  water,  if  necessary.  Serve  with 
cranberry  sauce.  Use  the  gravy  left  in  the  pan  the  next  day, 
with  steamed  potatoes  or  rice,  for  breakfast  or  dinner. 

TURKEY    STEW. 

Cut  off  the  wings,  neck,  and  legs,  before  roasting  the  turkey. 
Put  to  boil  with  a  small  veal  bone,  add  the  giblets  and  stew 
until  tender.  Prepare  a  butter  sauce  from  the  broth.  Flavor 
with  onion  and  parsley. 

TURKEY     IN     GELATINE. 
Prepare  like  turkey  stew,  and  finish  like  chicken  in  gelatine. 


MEATS.  63 

RIBS    OF    PORK    WITH    APPLE    FILLING. 
Prepare  the  same  as  turkey,  sew  the  ribs  together  and  roast 
two  to  three  hours. 

STUFFED    TURKEY    NECK. 

Cut  off  the  neck  from  a  large  turkey.  Stuff  it  with  a  bread 
dressing  to  which  the  giblets,  fat  and  liver  of  the  turkey  have 
been  added.  Roast  it  in  the  same  pan  with  the  turkey  or  pre- 
pare it  for  another  meal. 

LIGHT   BREAD   DRESSING   FOR   TURKEY 

OR    CHICKEN. 

Remove  the  crust  from  a  small  loaf  of  graham  bread.  Crum- 
ble up  the  soft  part  and  mix  with  chopped  parsley,  onion,  gar- 
lic, thyme,  marjoram,  sage,  salt,  one  well  beaten  egg  and  one- 
half  cup  of  finely  chopped  fat  of  the  bird,  or  suet.  This  is  suffi- 
cient for  an  8-pound  turkey.  This  dressing  is  especially  good 
for  people  with  delicate  stomachs. 

BOILED    BACON. 

Select  firm,  eastern  bacon.  Wash  thoroughly  with  cold  and 
warm  water.  Let  it  come  to  a  boil,  throw  away  the  water  and 
pour  on  some  fresh  water.  Boil  about  an  hour.  Let  it  cool 
on  a  platter  and  use  the  next  day.  Warm,  fat  meat  is  not 
wholesome  for  a  delicate  stomach. 

FRIED     BACON. 

Parboil  the  bacon  for  one-half  hour.  Follow  directions  for 
boiled  bacon.  Let  it  cool  and  slice  for  frying.  If  the  bacon  is 
preferred  raw,  pour  some  boiling  water  over  sliced  bacon,  let 
stand  5  minutes,  pour  off  the  water  and  fry  or  broil  in  the  oven. 

LEAF  LARD. 

Chop  some  leaf  lard  very  fine  and  let  it  stand  in.  cold  water 
for  several  hours,  or  over  night.  Fry  in  an  iron  skillet,  with 
apples  and  onions,  until  crisp  and  brown.  Strain  the  lard  into 
a  bowl  and  serve  the  residue  warm  with  stale  black  bread. 
Spread  the  lard  on  black  bread. 

BACON    FAT. 

Remove  the  fat  from  boiled  or  fried  bacon,  and  spread  on 
stale  black  bread.  Combine  with  raw  apples.  This  is  good  for 
breakfast. 


CHAPTER  III. 

FISH,  CHEESE  AND  EGGS. 

Fish  should  be  cleansed  as  soon  as  it  is  caught,  or  directly 
after  delivery  from  the  market,  and  preserved  with  salt  until 
ready  for  cooking.  If  the  fish  is  to  be  fried,  the  salt  should  be 
washed  off,  the  fish  thoroughly  dried  and  rolled  in  egg  and  rye 
nuts,  or  flour.  If  the  fish  is  to  be  boiled,  the  salt  should  also 
be  washed  off,  and  the  water  for  seasoning  be  flavored  with 
spiced  herbs.  If  more  salt  is  necessary,  add  it  to  the  water. 

BOILED    FISH. 

Prepare  as  directed  in  the  foregoing. 

Fish  in  gelatine  can  be  prepared  with  veal  bone  as  directed 
for  chicken.  For  gravies  with  boiled  fish,  see  chapter  on 
"Sauces." 

SHELL     FISH. 

Shell  fish,  as  well  as  all  other  fish,  should  be  eaten  only  when 
in  season.  People  with  chronic  constipation  and  torpid  liver 
should  avoid  shell  fish  because  they  are  soft,  and  easily  putrefy. 
Oysters  and  clams  are  a  very  valuable  food  for  the  sick,  and 
also  for  the  pregnant  woman.  They  are  rich  in.  lime  substances 
and  nourish  the  glands  of  the  body.  They  should  be  served 
in  combination  with  lemon  and  greens,  or  be  prepared  with 
milk. 

PICKLED    HERRING. 

Clean  and  wash  the  fish.  Place  in  a  colander  and  add  salt. 
Let  stand  for  several  hours.  Then,  wash  the  fish  and  dry ;  roll 
in  flour  and  fry  in  hot  fat  or  oil.  Serve  warm  with  lemon,  or 
lay  in  a  stone  jar.  Add  a  few  bay  leaves,  whole  peppers,  and 
raw  onions.  Bring  some  vinegar  to  a  boil  with  an  equal 
amount  of  water,  pour  over  the  fish  and  add  the  fat  in  which 
the  fish  have  been  fried.  If  they  are  kept  for  several  weeks,  an 
•extra  amount  of  fat  should  be  added  for  covering,  so  as  to  ex- 
clude the  air. 


FISH,    CHEESE    AND     EGGS.  65 

FISH     CAKES. 

Any  left-over  fish  may  be  made  into  a  nutritious  dish  for  the 
morning,  noon,  or  evening  meal. 

Take  equal  quantities  of  finely  chopped  fish  and  grated  po- 
tato, beat  up  several  eggs  with  a  little  salt  and  pepper,  add  some 
thick  cream,  and  flavor  with  grated  onions.  Form  into  balls 
with  a  tablespoon  and  fry  in  hot  fat.  Serve  with  rice,  or  with 
a  salad  of  apples,  or  tomatoes  and  lettuce. 

CODFISH    CAKES. 

Take  one-third  of  shredded  or  finely  chopped  codfish  .'with 
two-thirds  of  grated  potatoes;  prepare  as  in  the  foregoing 
recipe. 

COTTAGE    CHEESE. 

Put  some  whole,  or  skim  milk,  into  a  pan  and  set  in  a  cool 
room,  which  has  plenty  of  fresh  air.  Do  not  cover  the  Dan.  If 
the  room  is  exposed  to  dust,  put  a  few  long  sticks  over  the  pan 
and  cover  with  a  cheese-cloth.  When  the  milk  begins  to  get 
thick,  set  the  pan.  into  a  larger  pan  with  warm  water,  and  keep 
it  in  a  warm  place  or  in  the  oven  until  the  curd  separates ;  it 
must  not  become  hard.  Then  put  a  cheese-cloth  on  a  colander 
and  pour  the  milk  into  it.  Let  stand  for  several  hours,  until 
the  whey  is  thoroughly  drained  off.  Then  chop  fine  some  green 
peppers  or  onions,  mix  with  the  cheese,  add  a  little  salt  and 
pepper,  and  serve  with  apple  or  potato  salad  or  spread  on  sand- 
wiches. A  few  teaspoonsful  of  sugar  and  caraway  seed  may 
be  added  in  place  of  the  onion  and  pepper. 

SOFT    BOILED    EGGS. 

Put  the  eggs  into  cold  water,  place  on  the  stove,  and  when 
the  water  begins  to  boil,  the  eggs  will  be  done. 

BOILED    EGGS.    No.  2. 

Pour  boiling  water  over  them  and  let  stand  on  a  hot  stove  for 
10  minutes. 

BOILED    EGGS.    No.  3. 

Pour  boiling  water  over  the  eggs  and  let  them  stand  on  a  hot 
stove  for  15  to  30  minutes. 


66  EGGS. 

SCALLOPED    EGGS. 

Prepare  a  plain  white  sauce,  mustard  or  horse-radish  sauce. 
Cut  some  hard  boiled  eggs  in  halves,  pour  the  sauce  over  them. 
Serve  with  potatoes. 

OMELET. 

Mix  a  tablespoonful  of  flour  with  a  half  cup  of  warm  milk  or 
water,  and  a  little  salt.  Beat  up  two  eggs,  mix  well  with  flour 
and  water,  then  pour  into  a  hot  pan  in  which  some  butter  has 
been  melted.  Cover  and  bake  on.  the  stove  with  moderate  heat 
for  eight  or  ten  minutes.  Turn  if  desired.  Serve  with  lettuce 
and  fruit  sauce. 

SCRAMBLED    EGGS. 

Beat  together  one-half  cup  of  soup  stock,  milk  or  water,  and  3 
eggs.  Add  one-half  tablespoonful  of  flour  and  mix  well.  A 
little  chopped,  cold,  salted  meat  may  be  added.  Pour  all  into 
a  hot  pan  with  melted  butter,  and  stir  until  it  is  stiff. 


CHAPTER    IV. 

SOUPS. 

LEGUME    SOUPS.. 

Soups  prepared  from  legumes,  fruits  or  cereals  require  an 
addition  of  fat  in  the  form  of  butter,  oil,  the  yolk  of  an  egg, 
cream,  or  fat  meat. 

A  soup  of  peas,  beans,  corn  or  lentils  may  be  prepared  from 
left-over  food  or  fresh  cooked  legumes.  To  one  cup  of  cooked 
legumes  add  three  to  five  cups  of  hot  water  or  weak  soup  stock, 
boil  or  mix  well,  then  strain.  Heat  one  or  two  tablespoonsful 
of  butter  or  half  butter  and  half  cooking  oil,  add  to  this  one 
or  two  tablespoonsful  of  mixed  flour,  let  boil,  then  add  the  hot 
broth  at  short  intervals,  stirring  to  prevent  lumps.  When  all 
the  broth  is  used,  let  the  whole  boil  a  few  minutes.  Remove 
from  the  fire,  flavor  with  lemon  juice,  pepper,  bay  leaves, 
chopped  fresh  thyme,  sage  or  parsley,  and  serve. 

To  these  soups  an  addition  of  hot  cream  may  be  made  be- 
fore serving,  if  desired.  They  form  a  perfect  and  an  economical 
meal  without  the  addition  of  meat,  eggs,  fish  or  other  protein 
foods.  Celery,  lettuce,  raw  apples  and  crackers  with  butter  are 
a  good  addition.  They  should  be  well  masticated,  and  the  soup 
eaten  with  them  very  slowly. 

BEAN     SOUP. 

Wash  1^2  cup  of  black,  white  red  or  mixed  beans  and  soak 
in  i  quart  of  warm  soft  water  over  night.  The  next  day  add 
about  5  pints  of  cold  or  boiling  water  to  the  beans,  let  come 
to  a  boil;  add  two  finely  cut  onions  and  'a  potato,  parsley  or 
other  flavoring.  Then  wash  J/£  pound  of  bacon  several  times 
with  hot  and  cold  water  and  put  on  to  boil  in  sufficient  water 
to  cover  it.  Let  boil  5  or  10  minutes,  pour  off  the  water  and 
put  the  bacon  into  the  bean  soup.  Let  all  boil  for  about  an 
hour;  when  the  meat  is  tender,  take  it  out  and  put  on  a  plate 
to  cool.  Let  the  soup  simmer  slowly  for  3  hours  or  longer ; 


68  SOUPS. 

then  strain.  Let  stand  a  little  while,  remove  the  fat  and  mix 
it  with  2  or  3  tablespoonsf'ul  of  flour  in  a  clean  saucepan  over 
the  fire,  add  the  strained  bean  soup  gradually,  let  all  boil  a  few 
minutes  and  serve.  If  the  soup  is  desired  thin,  use  only  a  part 
of  the  fat  and  a  little  flour.  A  cupful  of  strained  tomato  juice 
and  chopped  parsley  may  be  added  before  serving.  This  should 
make  five  soup  plates  full.  Serve  with  fried  bread  or  bread 
and  butter  and  raw  carrots. 

CREAM     OF    BEAN    SOUP. 

Prepare  like  the  foregoing.  Leave  out  the  meat,  butter, 
flour,  and  tomatoes ;  mix  with  one-fifth  part  or  less  of  hot 
cream  before  serving.  Add  plenty  of  chopped  parsley. 

PEA   SOUP   AND   CREAM   OF   PEA   SOUP. 
Prepare  like  bean  soup.     Flavor  with  celery  roots  or  stems. 

TOMATO     SOUP. 

Strain  a  can  of  tomatoes  and  heat.  Add  an  equal  amount  of 
boiling  water  or  soup  stock.  Heat  some  oil,  butter  or  fat ;  add 
flour,  boil  a  few  seconds ;  then  add  the  tomato  juice  gradually 
and  a  little  salt.  Boil  all  3  to  5  minutes,  then  serve.  It  must 
be  of  the  consistency  of  gravy.  Raw  cucumbers  and  celery  are 
a  good  addition. 

CREAM     OF    TOMATO     SOUP. 

Prepare  like  the  foregoing.  Add  *4  part  or  more  of  hot  cream 
before  serving.  If  milk  is  used,  it  must  be  more  in  proportion 
than,  cream. 

CREAM  OF  TOMATO  SOUP.  No.  2. 
Mix  i  quart  of  hot  water  or  veal  stock  with  i  quart  of 
strained  hot  tomato  juice.  Dissolve  2  to  3  tablespoons  of  corn- 
starch  in  cold  water  and  stir  into  the  boiling  fruit  juice.  Boil 
ip  minutes,  and  season  with  salt  and  a  little  sugar,  if  desired. 
Remove  from  the  fire,  add  hot  cream,  mix  and  serve.  Good  in 
the  summer.  HUCKLEBERRY  soup 

Wash  one  quart  of  huckleberries  and  boil  with  two  quarts 
of  water  and  a  piece  of  cinnamon.  When  done  strain  or  leave 
the  berries  in  the  soup.  Shape  some  dumplings  with  a  dessert 


SOUPS.  69 

spoon  and  boil  in  the  fruit  soup  until  they  rise  to  the  top.  Use 
recipe  for  flour  dumplings  No.  i.  Cherry  soup  from  fresh  cher- 
ries may  be  prepared  with  dumplings  instead  of  thickening. 

BLACKBERRY  SOUP. 

Prepare  the  same  as  the  foregoing  or  see  recipe  for  black- 
berry  gruel. 


cHERRy 

Remove  the  stones  from  one  quart  of  cherries,  and  bring 
two  quarts  of  water  to  a  boil  with  a  stick  of  cinnamon,  pour  in 
the  cherries  and  let  them  simmer  for  20  or  30  minutes.  Add 
enough  sugar  to  counteract  the  tart  taste  and  thicken  with  a 
little  cornstarch.  Cool  and  serve  with  zwieback.  If  used  for 
supper  on  hot  days  it  should  be  prepared  in  the  morning,  and 
allowed  to  cool.  Beaten  whites  of  eggs  with  a  little  sugar  may 
be  placed  on  top.  Serve  on  soup-plates. 

DRIED     CHERRY     SOUP. 

Soak  some  dried  cherries  for  several  hours.  Cook  with  the 
desired  amount  of  water  and  a  little  sugar  and  cinnamon.  Fin- 
ish as  the  foregoing.  This  is  excellent  for  convalescents  dur- 

ing the  winter. 

PLUM    SOUP. 

Wash  one  pound  of  blue  plums  and  boil  with  three  to  four 
pints  of  water,  a  stick  of  cinnamon  and  sugar  until  well  done. 
Thicken  with  cornstarch,  or  with  sago  which  has  been  soaked. 
Cook  15  to  20  minutes  or  longer.  Run  through  a  colander  and 
add  a  piece  of  butter.  Cool  and  serve  with  zwieback  and 
beaten  whites  of  eggs,  if  desired.  Hot  cream  may  be  added  in 
place  of  butter. 

BEEF    SOUP.    No.  i. 

Select  a  rump  piece,  wash  thoroughly,  put  into  boiling  water, 
add  some  salt,  and  skim.  Chop  fine  some  green  onions,  celery, 
•asparagus,  parsley,  carrots,  turnips,  add  to  the  soup  ;  young 
peas,  bay  leaves,  whole  pepper  and  chopped  bacon  may  be 
added.  Cover  tightly,  and  boil  slowly  for  two  or  three  hours. 
Then  brown  several  tablespoonsful  of  flour  in  the  same  amount 
of  butter,  add  to  the  soup,  and  boil  ten  minutes  longer.  Strain 
and  serve.  A  glass  of  Madeira  or  white  wine  may  be  added. 


70  SOUPS. 

BEEF    SOUP.    No.  2. 

Prepare  like  number  one.  Instead  of  brown  flour,  add  one- 
half  cup  of  barley  which  has  been  soaked  and  boiled  in  a  small 
amount  of  water  for  an  hour.  Then  add  to  the  soup,  boil  all 
together  for  an  hour  or  longer,  strain  and  serve.  A  good  addi- 
tion to  boiled  beef  is  a  salad  of  celery  root,  or  apples,  or  potato 
dumplings. 

CLEAR     SOUP,     WITH     RICE. 

Select  some  fresh  chicken,  beef,  lamb  or  several  kinds  of 
meat.  Wash  thoroughly,  and  put  into  boiling  water,  add  salt 
and  skim.  Flavor  with  potatoes,  onions,  or  any  kind  of  greens 
which  is  most  desirable.  Boil  two  or  three  hours  and  strain. 
Boil  some  rice  with  salt  water  in  a  separate  saucepan,  bake  in 
the  oven  until  well  done.  Remove  from  the  fire,  add  a  piece 
of  butter,  the  yolk  of  an  egg  and  some  grated  nutmeg.  Stir  all 
well,  pour  into  a  dish,  serve  with  the  soup  like  mush  and 
milk. 

Clear  broth  beaten  up  with  yolks  of  several  eggs  may  be 
served  in  cups. 

VEGETABLE  SOUP,  WITH  MEAT. 
Wash  a  piece  of  bacon  or  ham  thoroughly,  cover  with  cold 
water  and  bring  to  a  boil.  Pour  the  water  off  and  put  on  again 
in  boiling  water.  When  the  meat  is  half  done  add  some  bay 
leaves,  carrots,  celery,  young  peas,  asparagus,  parsley,  cauli- 
flower, and  dried  prunes  or  pears  and  cinnamon.  When  the 
vegetables  are  tender,  brown  some  butter  and  flour,  mix  with 
finely  chopped  marjoram  and  thyme;  add  to  the  soup,  boil  a 
few  minutes  longer,  and  serve.  This  is  excellent  in  the  spring- 
time. For  people  with  digestive  troubles,  the  soup  must  be 
strained.  A  few  raw  yolks  of  eggs  may  be  beaten  up  with  the 
soup  before  serving,  if  desired. 

SOUP     STOCK. 

Wash  some  beef,  mutton,  or  veal  bone  thoroughly.  Put  to 
boil  in  cold  water,  skim  and  cook  for  four  hours  or  longer. 
When  done,  strain  into  several  stone  jars  or  bowls.  Let  cool 
and  set  on  ice.  When  preparing  soup,  cook  the  desired  amount 
of  vegetables  in  a  little  salt  water ;  when  tender,  add  the  soup 


SOUPS.  71 

stock,  bring  all  to  a  boil  and  strain.  This  stock  can  also  be 
used  for  the  preparation  of  vegetables  and  purees,  especially 
for  people  who  do  not  eat  meat.  Add  one-half  to  one  whole 
cup  of  stock  to  the  vegetable  water  and  prepare  with  a  butter 

sauce.  KIDNEY     SOUP     WITH     RICE. 

Use  soup  stock  or  prepare  a  clear  strong  meat  soup  from 
middle  rib  or  soup  bone  to  which  one  or  two  kidneys  have  been 
added.  For  flavoring  tie  the  tops  of  celery  roots  and  green 
onions  into  a  bunch  and  cook  in  the  soup.  The  celery  and 
onions  can  be  eaten  as  a  vegetable  if  desired.  Serve  with  plain 
water  rice  as  directed  for  clear  soup. 

PIGEON     SOUP. 

Take  old  pigeon  for  soup.  Flavor  with  asparagus  or  young 
peas.  Boil  some  rice  in  a  little  water  and  salt  separately;  when 
half  done,  add  it  to  the  (pigeon)  soup  and  cook  an  hour  longer. 
Raw  yolks  of  eggs  may  be  added  to  the  soup  before  serving. 

POTATO     SOUP.     No.  i. 

Boil  potatoes  with  salt  water  and  an  onion;  pour  off  water, 
mash  potatoes  fine,  and  add  the  potato  water.  Bring  to  a  boil 
some  fresh  cream  and  milk  in  a  separate  saucepan,  and  add 
it  to  the  potatoes.  Flavor  with  a  little  pepper,  and  chopped 
parsley.  POTATO  SOUP.  No.  2. 

Boil  the  potatoes  in  plenty  of  water  with  salt  and  onions; 
drain  off  water,  mash  potatoes,  and  return  to  the  potato  water. 
Then  melt  some  butter,  thicken  with  flour,  add  the  hot  potato 
soup  to  it  gradually,  and  boil  all  a  few  minutes.  Bring  some 
fresh  milk  and  cream  to  a  boil,  add  it  to  the  soup,  and  flavor 
with  chopped  parsley  and  pepper. 

CLAM    CHOWDER. 
Prepare  like  potato  soup  number  two,  and  add  clams  and  hot 

OATMEAL     SOUP,   WITH    HAM. 

Wash  one-half  a  cup  of  steel  cut  oats  with  cold  water.  Bring 
to  a  boil  with  two  or  three  quarts  of  water;  add  salt,  celery, 
parsley,  onions,  and  about  six  potatoes.  Wash  a  piece  of  bacon 
or  ham  with  plenty  of  fat  on  it,  parboil  it  in  water  for  ten 


72  SOUPS. 

minutes,  then  put  it  into  the  soup  ;  boil  all  for  about  two  hours. 
Mash  and  strain.  Take  off  the  grease,  mix  with  flour,  add  the 
strained  soup  to  it  gradually,  let  boil  a  few  minutes.  It  can 
be  prepared  without  meat.  This  is  an  economical  and  nutri- 

BARLEY    SOUP. 

Prepare  the  same  as  oat  meal  soup.  Fat  meat  may  be  used 
in  place  of  ham. 

KNORR'S    PEA    SOUP. 

Knorr's  pea  soup  can  be  bought  in  all  first  class  grocery 
stores.  Time  for  preparation,  twenty  minutes.  It  may  be 
improved  by  adding  hot  cream  or  gelatine  to  it,  or  by  thicken- 
ing it  with  butter  and  flour.  Bean,  lentil,  green  corn,  tomato, 
and  several  other  soup  extracts  of  Knorr's  can  be  prepared  in 
the  same  manner  and  improved  in  many  ways  if  desired.  They 
are  very  nutritious  and  save  time  and  labor. 

BEER    SOUP.    No.  i. 

Wash  and  chop  fine  some  dried  currants  and  raisins,  put 
them  to  boil  with  one  pint  of  white,  stale  bread,  three  pints  or 
more  of  cold  water,  a  piece  of  cinnamon,  a  little  salt,  a  few 
spoonsful  of  sugar  and  about  a  pint  bottle  of  imported  root 
beer.  Boil  very  slowly  for  one-half  hour  or  longer,  run  through 
a  colander.  Add  some  hot  cream  or  a  piece  of  butter  and  two 
yolks  of  eggs.  BEER  soup  ^  2 

Bring  to  a  boil  a  pint  of  imported  root  beer  and  a  pint  of 
water.  Flavor  with  a  piece  of  cinnamon.  Mix  two  or  three 
tablespoonsful  of  white  flour  with  cold  water,  and  put  into  the 
boiling  beer,  add  some  sugar  and  salt.  Boil  eight  to  ten  min- 
utes. Remove  from  the  fire,  add  to  it  a  cupful  of  hot  cream 
while  stirring.  Serve  with  zwieback. 

BEER    SOUP.    No.  3. 

Prepare  like  beer  soup  number  one,  in  place  of  white  bread 
use  stale  black  bread  or  one-half  of  each.    This  is  excellent  for 
constipation. 


Milk  soups  may  be  prepared  with  rice,  buckwheat,  barley, 
tapioca,  oats,  wheat,  flour,  corn,  macaroni  or  rye.     Oats  and 


SOUPS.  73 

barley  should  be  soaked.  Rich  milk  with  one-half  water  is 
preferable  to  skim  milk  or  poor  milk.  Bring  the  desired 
amount  of  milk  and  water  to  a  boil,  stir  the  grains  into  it,  and 
boil  one-half  to  one  hour.  Whole  vanilla,  cinnamon,  or  lemon 
rind  may  be  boiled  with  it.  Salt  should  not  be  added  until 
done.  It  may  be  flavored  with  grated  bitter  almond,  fine  pep- 
per, mace  or  nutmeg,  or  extract  of  vanilla  or  other  flavoring. 
Concentrated  flavorings  should  not  be  added  until  it  is  removed 
from  the  fire.  Yolks  of  eggs  may  be  added  before  serving. 
(Oats,  barley  and  buckwheat  do  not  mix  well  with  eggs.) 
Sugar  is  not  necessary  for  milk  soups,  but  if  it  is  desired,  it 
should  be  added  while  boiling. 

BUTTERMILK    SOUP. 

Mix  some  white  flour  with  cold  buttermilk,  stir  over  the  fire 
until  it  boils,  add  sugar  and  boil  ten  minutes.  Add  hot  cream 
or  yolks  of  eggs  or  flavoring  before  serving,  as  desired.' 

MILK    SOUP    WITH    MACARONI. 

Break  some  macaroni  into  boiling  salted  water,  boil  fast  for 
45  minutes.  When  done,  add  an  equal  part  of  buttermilk  or 
sweet  milk.  Thicken  with  a  little  rice  flour. 

MILK    SOUP    WITH    FLOUR    DUMPLINGS. 
Prepare  some  flour  dumplings  with  or  without  eggs.     Drop 
into  boiling  salted  water  when  done,  add  some  hot  milk  or 
buttermilk.     Thicken  with  a  little  flour,  add  salt  and  serve. 
Swreet  dried  fruits  can  be  added. 

BUTTERMILK  SOUP  WITH  RICE. 
Cook  some  rice  wath  water  as  directed  for  "Water  Rice" ; 
when  done  add  one  quart  of  buttermilk  to  one  quart  of  cooked 
rice,  mix  well  and  stir  over  the  fire  until  it  boils.  Add  one- 
third  cup  of  sugar  and  simmer  with  a  piece  of  cinnamon  or 
vanilla  for  half  an  hour  longer.  Add  more  salt  if  necessary. 
Some  dried  soaked  cold  prunes,  currants  or  raisins  may  be 
mixed  with  the  soup  before  serving.  This  forms  a  perfect  meal 
for  dinner  on  hot  summer  days  or  for  supper  in  winter  or  sum- 
mer. 


74  SOUPS. 

ASPARAGUS     SOUP.    No.  i. 

Cut  off  one-third  of  the  upper  end  of  the  asparagus,  then 
wash,  cut  in  pieces  and  put  to  boil  in  water,  add  some  salt; 
when  tender  thicken  with  mixed  flour,  let  boil  10  minutes. 
Add  one-third  rich  hot  milk,  flavor  with  pepper.  Serve. 

ASPARAGUS     SOUP.    No.  2. 

Prepare  as  No.  I ;  when  tender,  heat  some  butter,  thicken 
with  mixed  flour,  add  the  asparagus  water  gradually  and  boil 
a  few  minutes.  Then  remove  from  the  fire,  stir  several  yolks 
of  eggs  with  a  little  cold  water  on  a  soup  plate,  add  the  aspara- 
gus soup  gradually.  Flavor  with  lemon  and  serve. 

BARLEY     SOUP.     No.  i. 

Soak  a  cup  of  pearl  barley.  Boil  with  two  quarts  of  water, 
some  celery,  onions,  and  finely  cut  carrots ;  cook  for  *wo  hours 
or  longer.  Mash  all  through  a  colander,  add  more  boiling  water 
if  necessary.  It  must  be  thick  like  gravy.  Add  a  piece  of 
butter  or  a  little  cream,  and  serve. 

BARLEY     SOUP.     No.  2. 

Prepare  like  the  foregoing,  add  more  hot  water  when  strain- 
ing. Melt  some  butter  or  -fat,  add  one  or  two  tablespoonsful 
of  mixed  flour,  and  part  of  the  barley  soup,  and  cook.  When 
done,  mix  with  the  balance  of  the  barley  soup.  Let  all  boil 
up  for  a  few  minutes  and  serve.  Add  plenty  of  chopped 
parsley.  BARLEY  SOUP.  No.  3. 

Prepare  like  number  one  or  two,  boil  without  vegetables. 
Leave  the  barley  in  it  or  strain.  Mix  with  cold  stewed  prunes 
before  serving.  Add  cream,  if  desired. 

CARROT    SOUP. 

Scrape  and  wash  some  young  carrots.  Cut  into  small  pieces 
ind  stew  in  water  with  a  little  salt.  When  done,  mash  up  fine 
and  run  through  a  colander.  Prepare  with  butter,  flour  and 
soup  stock.  Add  plenty  of  chopped  parsley,  also  raw  pea  juice, 
i::  desired.  SPINACH  SOUP. 

Prepare  from  spinach  water,  with  butter  and  flour.  When 
done,  add  a  few  tablespoonsful  of  finely  chopped  spinach. 
Flavor  with  grated  onion  and  lemon. 


SOUPS.  75 

MIXED     VEGETABLE     SOUP. 

Chop  up  some  celery,  onion,  potatoes,  and  parsley  stems. 
Simmer  in  water  slowly  for  30  minutes.  Strain,  and  prepare 
with  butter  and  flour.  Add  plenty  of  chopped  parsley.  Finely 
cut  cauliflower,  string  beans,  and  peas  can  be  prepared  in  the 
same  manner.  For  people  with  delicate  stomachs  the  pulp 
of  the  vegetables  should  never  be  pressed  through. 

BREAD     SOUP.     No.  i. 

Soak  some  stale  white  and  black  bread  in  boiling  water  for 
half  an  hour.  Put  on  to  boil  with  more  water.  Cut  up  a  few 
apples  with  the  skin  and  add  a  stick  of  cinnamon,  a  little  sugar, 
salt,  and  some  lemon  rind.  Simmer  for  30  minutes  or  longer. 
Press  through  a  colander  and  add  some  cold  soaked  raisins  or 
currants  and  a  piece  of  butter,  also  the  yolk  of  an  egg,  if  de- 

BREAD     SOUP.    No.  2. 

Prepare  like  the  foregoing.  Leave  out  the  apples.  Add  hot 
cream  or  milk  in  place  of  butter  and  egg.  Use  dried  soaked 
currants  or  prunes,  if  desired. 

BREAD    SOUP.    No.  3. 

Prepare  as  the  foregoing.  Add  imported  root  beer,  omit  the 
apples,  and  use  more  sugar.  Strain  and  add  hot  cream  or  the 
yolk  of  an  egg  and  butter.  Good  for  constipation. 

BRAN     SOUP.    No.  i. 

Use  equal  parts  of  stale  bread  and  bran.  Prepare  like  the 
foregoing.  Leave  out  the  egg. 

BRAN    SOUP.    No.  2. 

Prepare  like  the  foregoing.  Use  more  water,  and  strain.  Melt 
some  butter,  thicken  with  mixed  flour,  add  the  hot  broth  grad- 
ually. When  done,  remove  from  the  fire  and  mix  with  soaked 
cold  raisins  and  a  few  drops  of  lemon. 

BRAN     SOUP.    No.  3. 

Use  one  cup  of  bran,  four  cups  of  water,  four  tablespoons  of 
milk  sugar.  Strain  and  thicken  with  butter  and  flour  as  directed 
for  Bran  Soup  No.  2.  Omit  the  fruit.  A  little  lemon  may  be 
used  if  desired.  Good  for  invalids. 


CHAPTER    V. 
CEREALS,    NOODLES    AND    DUMPLINGS. 

BUCKWHEAT    GROATS. 

Wash  one  cup  of  buckwheat  groats  several  times  with  cold 
water,  add  about  six  cups  of  boiling  water  and  two  teaspoonsful 
of  salt.  Boil  rapidly  for  20  minutes  or  until  it  thickens,  then 
allow  it  to  cook  50  or  60  minutes  longer  on  the  stove  or  in  the 
oven.  Serve  with  hot  cream.  Cooked  or  stewed  dried  prunes 
may  be  eaten  with  it,  or  added  to  the  mush  just  before  serving. 
Buckwheat  is  a  winter  food.  People  who  suffer  from  eruptions 
on  the  skin  after  eating  buckwheat  should  let  it  alone. 

STEEL    CUT    OATS. 

Prepare  the  same  as  buckwheat  groats.  Rolled  oats  may  be 
used  instead. 

ROLLED  OATS  WITH  CRANBERRY  SAUCE. 
Boil  two  cups  of  rolled  oats  with  a  quart  of  water  and  a  tea- 
spoon of  salt  for  20  minutes.  Cover  and  set  in  the  oven,  or 
cook  on  the  stove  for  about  40  minutes.  Remove  from  the 
fire,  add  a  piece  of  butter  and  a  few  drops  of  lemon  juice.  Serve 
on  soup  plates,  pour  over  it  cranberry  sauce,  prune  or  apricot 
jam.  Eat  cold  boiled  bacon  with  it,  or  raw  celery  or  nuts  at 
the  end  of  the  meal.  It  is  good  for  dinner  or  breakfast. 

RYLAX     WITH     PRUNE    JAM. 

Prepare  like  the  foregoing.  Omit  the  lemon.  Serve  with 
prune  jam  and  fat  meat,  or  with  celery  or  nuts,  or  with  hot 

cream-  ROLLED    WHEAT. 

Prepare  and  serve  like  rolled  oats.  Cranberries,  prunes,  apri- 
cots, or  apple  sauce,  are  all  good  additions.  The  yolk  of  ar 
egg  may  be  added  to  the  wheat  when  mixing  it  with  butter. 

BRAN     MUSH. 

Bring  one  and  one-half  to  two  cups  of  water  to  a  boil,  add 
one-half  teaspoon  salt.  Drop  in  one  shredded  wheat  biscuit 


CEREALS.  77 

and  one-half  cup  of  bran.     Mix  all  well  and  boil  one  minute. 
Serve  with  hot  cream. 

BRAN    AND     RYE     MUSH. 

Put  one-half  cup  of  rylax  into  boiling,  salt  water,  and  cook 
20  minutes.  When  done,  moisten  one-half  cup  of  bran  with  a 
little  hot  water,  and  mix  with  the  rye  mush.  Serve  with  hot 
cream.  RAW  WHOLE  WHEAT. 

Soak  one-half  cup  of  whole  wheat  in  three-quarters  or  one 
cup  of  warm  water  over  night.  Keep  the  water  warm,  if  pos- 
sible. A  small  amount  of  salt  may  be  added.  Serve  with 
cream  and  dates,  or  with  bananas,  carrots,  or  nuts. 

BOILED    WHOLE    WHEAT. 

Soak  some  whole  wheat  over  night.  Boil  for  several  hours 
with  sufficient  water  and  salt.  Serve  like  the  foregoing. 

POLENTA    (ITALIAN     DISH). 

Stir  some  yellow  corn  meal  into  boiling,  salted  water  in  an 
iron  pot.  Boil  for  about  40  minutes  and  stir  well  to  prevent 
burning.  Eat  with  a  fork,  and  serve  with  cheese  for  breakfast 
or  dinner.  RICE  FLOUR.  No.  i. 

Mix  a  cup  of  rice  flour  with  cold  water,  then  add  three  or 
four  cups  of  boiling  water  while  stirring.  Boil  15  to  20  min- 
utes. Before  removing  from  the  fire,  add  some  dried  currants, 
which  have  been  soaked  for  a  while.  Put  on  a  soup  plate,  and 
pour  over  it  some  hot  cream. 

RICE    FLOUR.    No.  2. 

Use  pure  rice  flour,  or  one-half  cornstarch  and  one-half  rice 
flour.  Prepare  as  number  one.  Before  serving,  mix  with  a 
piece  of  butter  and  the  yolk  of  one  or  several  eggs,  and  flavor 
with  vanilla,  lemon  or  bitter  almonds.  Put  on  a  soup  plate, 
and  pour  over  it  hot  cream. 

CORN    MEAL    MUSH. 

Stir  one  and  one-half  cups  of  corn  meal  into  four  cups  of 
boiling  salted  water ;  cook  30  minutes ;  finish  like  foregoing. 
Use  lemon  for  flavoring. 


78  CEREALS. 

BARLEY. 

Soak  a  cup  of  pearl  barley  over  night  in  soft  water,  and  the 
next  day  boil  it  in  five  or  six  cups  of  water  for  two  hours  or 
longer.  Flavor  with  onion,  if  desired,  and  if  it  does  not  become 
thick  enough,  dissolve  a  little  rice  flour  with  cold  water,  and  add 
it  to  the  barley  ten  minutes  before  removing  from  the  fire. 
Serve  with  cream  or  with  fresh  beef,  or  salted  meat  and  let- 
tuce for  breakfast  or  dinner. 

BREAD    AND    MILK. 

Bring  some  fresh,  whole  or  skimmed  milk  to  a  boil,  pour 
on  dried  black  bread  or  crusts,  and  add  a  little  salt.  Let  it 
stand  for  10  minutes  and  serve  on  soup  plates. 

CRACKER    AND    MILK. 

Prepare  like  the  foregoing,  or  pour  one  cupful  of  boiling- 
salted  water  over  one  large  unleavened  cracker,  let  stand  5 
Liinutes.  Then  add  one  cupful  of  hot  milk  and  serve. 

DIRECTIONS     FOR     BOILING     RICE. 

Wash  one  cup  of  rice,  and  pour  into  seven  or  eight  cups  of 
boiling,  salted  water.  Boil  rapidly  until  the  grains  burst ;  then 
cover  and  put  into  a  hot  oven  or  on  a  platter,  and  cook  for  20 
or  30  minutes.  Remove  from  the  fire  and  add  a  piece  of 
butter  and  the  yolk  of  an  egg,  or  serve  the  rice  with  hot  cream. 
Dried  currants,  raisins,  apricots  or  prunes  may  be  mixed  with 
the  rice.  If  eaten,  in  place  of  mush,  pour  the  rice  on  soup 
plates,  and  add  hot 'cream. 

MILK     RICE. 

Allow  a  pint  of  water  and  a  pint  of  fresh  milk  to  come  to  a 
boil  with  vanilla  or  cinnamon,  and  put  into  it  three  or  four 
tablespoonsful  of  Japan  or  Carolina  rice,  which  has  been  soaked 
for  several  hours.  Boil  rapidly  until  the  starch  granules  burst, 
then  boil  slowly  for  forty  minutes  longer.  If  it  is  not  thick 
enough,  mix  a  little  cornstarch  in  cold  water,  and  add  to  the 
rice  when  nearly  done.  The  yolk  of  one  or  more  eggs  may  be 
added  before  serving,  if  desired.  It  may  be  eaten  plain  in  the 
form  of  a  thick  gruel  or  with  a  fruit  sauce.  It  will  serve  as  a 
whole  meal  for  children,  morning,  noon,  or  evening.  A  few 
ruts,  or  some  celery,  may  be  eaten  at  the  end  of  the  meal. 


CEREALS.  79 

RICE    CREAM. 

Cook  one  cup  of  rice  like  plain,  water  rice  with  a  stick  of 
cinnamon  or  vanilla.  When  done,  add  the  yolks  of  several  eggs 
and  a  piece  of  butter,  or  some  hot  cream  and  two  tablespoonsful 
of  sugar,  or  one-half  cup  of  soaked  currants  or  raisins.  Stir 
over  the  fire  until  it  boils  again.  Serve  hot  or  cold  with  fruit 

sauce-  ALMOND    RICE. 

Cook  rice  with  water  as  directed  for  boiling  rice.  When 
done,  remove  from  the  fire,  and  mix  with  it  some  almond  butter 
stirred  smooth  with  a  little  water.  Some  dried  currants  or 
apricots  previously  soaked  may  be  mixed  with  the  rice.  In 
combination  with  a  dish  of  lettuce  it  will  serve  as  a  whole  meal. 
A  few  whole  almonds  may  be  eaten  at  the  end  of  this  meal. 

APPLE     RICE. 

Boil  rapidly  for  30  minutes  one-half  cupful  of  rice  with  three 
cnpsful  of  water  and  a  little  salt.  Peel  three  medium  sized 
apples,  cut  them  into  small  pieces  after  removing  the  cores,  and 
add  to  the  rice  with  one  tablespoonful  of  sugar.  Cook  on  the 
stove  or  in  the  oven  until  the  apples  are  tender.  Remove  from 
the  fire,  add  a  piece  of  butter,  and  serve  with  preserved  or  fresh 
meat,  eggs,  fish  or  cheese.  A  stick  of  cinnamon  may  be  boiled 
\vith  the  rice  for  flavoring. 

APRICOT    RICE. 

Prepare  as  apple  rice,  and  let  the  rice  boil  until  tender.  Then 
drain  a  few  preserved  or  canned  apricots  and  add  them  to  the 
rice,  also  a  piece  of  butter  or  one-half  cup  of  hot  cream.  Mix 
well.  Serve  with  lean  meat,  eggs,  or  cheese. 

CHERRY    RICE. 

Prepare  like  apple  rice,  and  use  ripe  black  cherries,  or  canned 
cherries.  Omit  the  juice.  A  tablespoonful  of  sugar  may  be 
added  to  the  fruit  while  boiling.  It  is  necessary  to  have  the 
rice  boiled  in  sufficient  water,  and  long  enough  to  allow  each 
grain  to  burst  before  the  fruit  is  added,  or  the  acid  of  the  fruit 
will  prevent  the  rice  from  softening.  Butter  alone,  or  butter 
and  the  yolk  of  an  egg,  should  be  added  when  acid  or  sub-acid 
fruits  are  mixed  with  cereals.  Serve  with  sterilized  cream  or 
with  eggs,  or  eat  nuts  at  the  end  of  the  meal. 


8  CEREALS. 

CURRANT    RICE. 

Prepare  like  cherry  rice.  Add  fresh  ripe  or  dried  currants 
in  place  of  cherries.  Serve  with  sterilized  cream  or  with  fried 
or  boiled  eggs,  or  with  bacon. 

RHUBARB    RICE. 

Prepare  like  the  foregoing.  Use  sterilized  rhubarb  which 
has  been  cooled.  Serve  with  sterilized  cream. 

TOMATO    RICE. 

Prepare  like  apple  rice.  Use  one-half  to  one  cupful  of 
strained,  canned  tomato  juice.  Omit  sugar.  An  onion  may  be 
boiled  with  the  rice,  if  desired.  Serve  with  fried  eggs  or  fish, 
and  greens.  BROWN  RICE. 

Brown  the  rice  in  butter  to  a  light  yellow  color.  Add  suffi- 
cient boiling  water  and  salt,  and  boil  one-half  hour  or  longer. 
Dried  mushrooms  may  be  added,  if  desired.  Serve  with  meat, 
fish,  or  eggs.  CARROT  RICE. 

Put  some  rice  to  boil  in  water  with  salt.  Cut  young  French 
carrots  into  small  pieces  and  add ;  both  will  be  done  about  the 
same  time.  Add  finely  chopped  parsley  and  a  piece  of  butter. 
Serve  with  peas  puree  and  fat  meat,  or  with  fish. 

MACARONI    WITH    CREAM. 

Break  up  some  macaroni  and  put  in  a  saucepan,  adding  boil- 
ing water  and  a  little  salt.  Boil  for  30  minutes,  and  add  more 
water  if  necessary.  Dissolve  some  rice  flour  in  a  little  cold 
water  and  thicken  the  macaroni,  then  cover  and  bake  in  an  oven 
for  30  minutes  or  longer.  Heat  some  rich  cream  in  another 
saucepan  and  mix  with  the  macaroni,  and  serve.  Flavor  with 
a  little  pepper,  or  finely  chopped,  salted,  lean  meat  or  parsley. 

MACARONI    WITH    STOCK. 

Prepare  as  the  foregoing,  boil  30  minutes,  then  add  some 
stock  and  a  little  strained  tomato  juice.  Cover  and  put  in  the 
oven  again  for  30  minutes.  Serve  with  grated  cold  cheese. 

NOODLES. 

Beat  two  eggs  with  two  large  tablespoonsful  of  water  and  a 
little  salt.  Mix  with  sufficient  white  flour  to  make  a  stiff 


DUMPLINGS.  81 

paste.  Put  some  flour  on  a  wooden  board,  knead  the  dough 
and  add  more  flour  until  hard  and  dry;  then  roll  out  as  thin 
as  possible,  dry  in  the  sun  or  on  a  table,  and  cut  into  fine  strips. 
Boil  in  salted  water  for  half  an  hour.  Serve  with  boiled  beef 
or  preserved  salt  meat,  or  with  grated  Swiss  cheese  and  lettuce. 

DUMPLINGS. 

LIGHT     FLOUR     DUMPLINGS. 

Cream  a  tablespoonful  of  butter,  and  add  to  it  a  whole  egg 
and  the  yolk  of  one  egg,  some  salt,  nutmeg,  chopped  parsley, 
and  two  tablespoonsful  of  flour.  Stir  well  for  several  minutes. 
Form  small  dumplings  with  a  spoon,  put  into  hot  soup  and  boil 
eight  minutes. 

POTATO     DUMPLINGS.     No.  i. 

Cream  a  tablespoonful  of  butter,  add  to  it  three  yolks  of  eggs, 
a  cup  of  cold  grated  potato,  and  one  cup  of  dry  bread  crumbs. 
Flavor  with  lemon,  rind,  salt  and  nutmeg,  and  mix  the  beaten 
whites  of  two  eggs  with  it.  Roll  out  into  small  dumplings,  an-d 
boil  eight  minutes  in  soup  or  water. 

POTATO    DUMPLINGS.    No.  2. 

Mix  two  cups  of  cold  grated  potato  with  two-thirds  of  a  cup 
of  flour  and  one-half  cup  of  creamed  butter,  adding  the  yolks 
of  four  eggs,  the  whites  of  two  eggs,  and  salt  and  flavoring. 
Mix  well  and  form  dumplings.  Boil  in  hot  water  for  about 
15  minutes.  Serve  with  roasts. 

BREAD     DUMPLINGS.     No.  i. 

Put  some  stale  white  bread  or  rolls  to  soak  in  cold  water  and 
press  out  as  dry  as  possible.  Add  a  tablespoonful  of  creamed 
butter,  the  yolks  of  two  or  three  eggs,  salt  and  nutmeg.  Add 
the  beaten  whites  of  two  eggs.  Form  dumplings  with  a  spoon 
and  boil  in  water,  soup  or  fruit  juice  until  they  swim  on  top. 
Serve  with  stewed  prunes  or  apricots. 

BREAD     DUMPLINGS.    No.  2. 

Remove  the  crust  from  one-third  of  a  loaf  of  milk  bread  and 
soak  the  soft  part  in  cold  water  for  5  minutes.  Put  it  into  a 
clean  cloth  and  force  out  the  water.  Cream  three  tablespoons- 
ful of  butter,  or  melt  some  soup  fat,  mix  with  the  bread  and  stir 


82  DUMPLINGS. 

it  very  smooth.  Let  it  cool,  and  add  the  yolks  of  four  eggs, 
salt,  a  little  mace,  some  finely  chopped  parsley,  and  onion,  if 
desired.  Then  beat  the  whites  of  two  eggs,  mix  with  the  mass 
and  form  dumplings  with  a  dessert  spoon.  Put  them  into  the 
boiling  soup  and  cook  for  about  5  minutes  or  until  they  swim 

tOP'  BAKED  CORN  MEAL  DUMPLINGS. 
Boil  in  two  cups  of  milk  or  water  two  cups  of  white  corn 
meal  with  a  tablespoonful  of  butter,  stirring  all  the  time,  until 
the  mass  is  very  thick.  Let  cool.  Flavor  with  lemon  rind  and 
nutmeg,  and  mix  with  three  or  four  well  beaten  eggs.  Shape 
into  dumplings  with  a  spoon,  turn  in  rye  nuts  or  bread  crumbs, 
and  bake  in  butter.  Serve  with  sugar  and  cinnamon,  or  with 
apricot,  apple  or  wine  sauce. 

MIXED    DUMPLINGS. 

Mix  over  the  fire  one  and  one-half  cupsful  of  flour  with  two 
cupsful  of  milk  and  a  large  tablespoonful  of  butter,  until  it  does 
not  stick  to  the  saucepan.  Let  it  cool,  add  the  yolks  of  four 
eggs,  salt,  cinnamon,  a  tablespoonful  of  sugar,  one-half  cupful 
of  finely  cut  fried  bread  crust  and  bacon,  then  the  beaten  whites 
of  eggs.  Form  medium  sized  dumplings  with  a  tablespoon,  and 
boil  in  salted  water  for  5  or  6  minutes.  Serve  with  stewed 
pears,  cranberries  or  prunes.  They  are  also  good  with  sauer- 

kraut 

FLOUR    DUMPLINGS.    No.  i. 

Mix  one  cupful  of  flour  with  one-half  cupful  of  melted  butter, 
one  cupful  of  hot  water,  and  some  salt.  Stir  well  on  a  hot 
stove  until  no  more  lumps  appear.  Cool  a  little,  then  mix  with 
several  yolks  of  eggs,  and  flavor  with  mace,  chopped  parsley 
or  other  spices.  Dip  a  spoon  in  hot  water  and  form  dumplings 
of  the  desired  size.  Put  into  boiling  salt  water  or  on  top  of 
stewed  fruit,  and  boil  6  or  10  minutes,  or  until  they  rise.  The 
spoon  must  be  dipped  into  hot  water  each  time  before  forming 
a  dumpling.  Serve  with  peas  or  stewed  fruit. 

FLOUR    DUMPLINGS.     No.  2. 

Mix  one  cup  of  white  corn  meal  and  one  cup  of  flour  with  a 
little  cold  water,  and  stir  it  into  boiling  milk.  Let  it  soak  for 


DUMPLINGS.  83 

5  minutes  or  until  it  is  thick.  Then  add  a  piece  of  butter,  salt, 
and  flavoring;  let  cool,  mix  with  several  yolks  of  eggs,  and 
shape  dumplings  with  a  spoon,  and  put  into  boiling  soup  or 
blackberry  juice.  Boil  about  10  minutes,  or  until  they  swim  on 
top. 

FLOUR    DUMPLINGS.    No.  3. 

Mix  some  white  flour,  or  three-fourths  white  and  one-fourth 
rice  flour,  with  baking  powder  and  salt.  Shorten  with  butter  and 
fat  like  dough  for  pie.  Roll  out,  enclose  some  apples  and  bake 
in  the  oven  for  20  minutes  or  longer. 

FLOUR    DUMPLINGS.    No.  4. 

Mix  some  flour  with  baking  powder  and  salt.  Stir  to  a  light 
paste  with  cold  water,  adding  several  eggs  or  yolks  of  eggs. 
Boil  with  meat  stew  or  in  water. 


CHAPTER  VI. 
BREADS,  CAKES  AND  PUDDINGS. 

POMPERNICKLE  OR  BLACK  BREAD. 
Prepare  a  sponge  with  a  pint  of  white  flour,  three-fourths  of 
a  yeast  cake,  a  little  salt  and  sugar,  and  a  pint  of  warm  water. 
When  light,  add  two  quarts  of  rye  meal,  a  tablespoonful  of  salt 
and  about  one  quart  of  water.  Mix  well,  and  let  rise  over 
night.  The  next  morning  add  about  one  quart  of  warm  rye 
meal,  and  one  of  white  flour;  knead  the  dough  for  at  least  one- 
half  hour.  Let  rise  again,  knead  a  little  more,  and  shape  into 
loaves.  When  light,  bake  in  a  hot  oven,  for  about  an  hour. 
Pure  rye  meal  may  be  used  in  place  of  one-fourth  white  flour. 

WHOLE    WHEAT    BREAD. 

Prepare  the  same  as  black  bread.     Use  whole  wheat  flour 
in  place  of  rye  meal. 

LIGHT  WHOLE  WHEAT  BREAD. 
Make  a  sponge  from  one  cupful  of  luke  warm  water  and  one 
cake  of  yeast,  with  enough  white  flour  to  make  the  thickness 
of  sponge  cake.  Cover  and  set  in  a  warm  place,  about  90  de- 
grees F.  When  foamy,  add  about  three  pints  of  luke  warm 
water,  or  milk  which  has  been  scalded  and  cooled  to  luke  warm, 
about  two  teaspoonsful  of  salt,  a  little  sugar  and  a  piece  of 
butter  or  fat.  Stir  into  it  with  a  spoon  sufficient  white  flour 
to  make  it  of  the  same  consistency  as  the  first  sponge.  Beat  it 
from  10  to  15  minutes,  dust  the  top  with  flour,  and  put  it  into 
a  w7arm  place  to  rise.  When  light,  add  enough  whole  wheat 
flour  to  make  a  stiff  dough.  Put  it  on  bread-board  with  flour 
to  prevent  sticking,  knead  for  half  an  hour  or  longer,  and  let 
it  rise  again.  When  light,  shape  in  loaves  without  kneading, 
put  into  pans  and  prick  top  with  a  fork  several  times.  When 
sufficiently  raised,  bake  in  hot  oven  for  about  an  hour.  Cover 
top  with  pieces  of  oiled  paper,  the  first  20  or  30  minutes.  When 
done,  put  the  bread  on  a  sieve  or  in  towels  to  cool. 


BREAD    AND    CAKES.  85 

LIGHT    GRAHAM    BREAD. 
Prepare  in  the  same  manner  as  light  whole  wheat  bread. 

WHITE    BREAD. 

Prepare  the  same  as  whole  wheat  bread,  using  pure,  rich 
milk,  cream  and  water,  or  sweet  whey.  Add  a  large  piece  of 
butter  or  cocoanut.  Use  white  flour  instead  of  whole  wheat, 
mix  it  with  one-fourth  white  corn  meal,  or  rice  flour. 

COFFEE    CAKE. 

Prepare  the  same  as  white  bread,  using  less  flour,  and  add 
a  few  well  beaten  eggs,  the  grated  rind  of  several  lemons  and 
oranges,  or  flavor  with  nutmeg,  dried  fruit,  vanilla,  mace  or 
bitter  almonds.  Serve  with  fresh,  sweet  milk,  or  with  scalded 
milk,  as  a  whole  meal  for  supper. 

All  breads  and  cakes  made  with  yeast  are  more  nutritious 
and  wholesome  when  stale,  on  account  of  the  evaporation  of 
water  and  the  changes  which  take  place  in  the  bread.  They 
should  be  kept  in  tins  with  holes  on  all  sides,  to  allow  a  perfect 
circulation  of  air.  The  tins  should  be  placed  in  the  sunlight, 
or  on  a  high,  dry  place  near  a  stove.  In  many  foreign  countries 
pompernickle  is  kept  for  many  months  during  the  winter  by 
placing  it  on  top  of  high  stone  ovens  near  the  ceiling.  It 
finally  assumes  a  sweet  taste  similar  to  that  of  nuts. 

Bread  and  cake  may  be  kept  sweet  and  free  from  mildew 
for  a  long  time  in  the  following  way :  Cut  it  with  a  sharp  knife, 
when  about  four  days  old,  into  slices  about  one  inch  thick, 
then  place  it  on  a  large,  wire  screen  in  the  hot  sunshine,  cover 
with  a  cheese  cloth,  and  let  it  lie  for  several  hours,  turning  each 
slice  until  thoroughly  dry.  Then  place  the  slices  in  an  upright 
position  in  a  square  box  made  of  wire  screening,  and  keep  in  a 
dry  or  sunny  place,  covered  with  a  light  cloth.  The  box  may 
be  placed  in  the  sunshine  several  times  a  week. 

ROMAN    MEAL    BREAD. 

Prepare  the  same  as  whole  wheat  bread,  and  use  Roman 
meal  instead  of  whole  wheat  flour. 

BISCUITS. 

Mix  one  quart  of  white  flour  with  one-fourth  of  entire  wheat 
flour,  corn  meal,  or  rice  flour.  Mix  it  thoroughly  with  two 


86  BREAD   AND    CAKES. 

level  teaspoonsful  of  salt,  and  four  of  baking  powder.  Rub 
into  it  two  tablespoonsful  of  vegetable  fat  or  butter.  Mix  with 
rich  milk  and  prepare  as  usual.  Serve  with  salted,  preserved 
meat  and  eggs,  or  with  rich  cheese  and  olives  and  salad  of 
greens. 

POP-OVERS. 

Grease  the  iron  gem  pans,  and  place  on  the  stove  or  in  the 
oven,  to  have  them  very  hot.  Then  beat  two  eggs  very  light, 
mix  a  cup  of  rich  milk  with  a  cup  of  flour,  and  a  half  teaspoon- 
ful  of  salt;  add  the  eggs  and  beat  with  an  egg  beater  until  all 
is  very  light.  Pour  the  mixture  into  the  pans,  filling  two-thirds 
full,  and  bake  in  a  quick  oven.  This  will  make  about  eight 
pop-overs. 

BRAN    MUFFINS. 

Mix  one  cupful  of  white  flour  with  one-half  cup  of  graham 
flour  and  one  and  one-half  cups  of  finely  sifted  bran.  Rub  into 
it  three  tablespoonsful  of  butter;  then  add  one  and  one-half 
cups  of  sour  milk,  a  teaspoonful  of  soda,  a  little  salt  and  three 
tablespoonsful  of  molasses.  Put  into  hot  muffin  tins,  and  bake 
in  a  hot  oven. 

BRAN    BREAD. 

Beat  the  whites  of  three  eggs  to  a  stiff  snow,  add  a  little 
salt,  and  mix  with  two  tablespoonsful  of  fine,  sifted  bran,  and 
two  of  fine  rye  nuts.  Put  the  mixture  on.  a  pie  tin  and  bake  in 
a  very  moderate  oven.  Leave  the  door  open.  Serve  with 
apple  salad  and  lettuce. 

BOSTON    BROWN    BREAD. 

Mix  together  one  cup  of  coarse  corn  meal,  one  of  rye  flour, 
one  of  graham  flour,  and  a  teaspoonful  of  salt.  Dissolve  two 
teaspoonsful  of  soda  in  two  cupsful  of  sour  milk  and  mix  with 
the  flour,  adding  three-fourths  cup  of  molasses.  Pour  into 
narrow,  oiled  tins,  and  steam  for  four  hours.  Serve  with  let- 
tuce, celery  and  apple,  or  tomato  salad,  and  nut  butter. 

WHITE     MUFFINS. 

Use  mixed  flour,  or  rice  and  wheat  as  suggested  for  white 
bread.  Mix  with  baking  powder  and  salt.  Use  two  eggs  and 


BREAD    AND    CAKES.  87 

about  one  and  one-half  cups  of  rich  milk  to  about  three  cups 
of  flour.  Serve  with  tomato  or  peas  puree  and  lettuce  for  break- 
fast or  supper. 

PASTRY    FOR    TARTS    OR    PIES. 

Mix  one  and  a  half  cups  of  white  flour  with  one-half  cup  of 
rice  flour.  Add  one-half  teaspoonful  of  salt,  shorten,  the  flour 
with  three  tablespoonsful  of  butter  and  three  of  oil.  Then  add 
to  it  the  yolks  of  two  eggs  beaten  with  sufficient  ice  cold  water 
and  a  little  rum  to  make  a  paste  which  is  not  very  stiff.  Roll 
it  several  times,  then  cover  and  put  it  in  the  ice  box  for  an  hour. 

SAND     TART. 

Mix  one-half  pound  of  white  flour  and  one-half  pound  of  rice 
powder,  or  wheat  starch.  Keep  in  a  warm  place.  Melt  one 
pound  of  butter,  cool  and  cream  with  one  pound  of  sugar,  add- 
ing ten  yolks  of  eggs,  alternating  with  the  flour.  Stir  the  mass 
for  one-half  hour,  add  the  rind  of  two  lemons,  the  juice  of  one- 
half  lemon,  and  two  tablespoonsful  of  rum.  Beat  the  whites 
of  ten  eggs,  mix  lightly  with  the  dough,  and  add  a  teaspoonful 
of  baking  powder.  Bake  in  a  moderate  oven  for  one  and  one- 
half  to  two  hours.  During  the  first  half  hour  have  more  heat 
at  the  bottom  than  at  the  top.  During  the  last  half  hour  have 
little  or  no  heat  at  the  bottom.  The  cake  tin,  should  not  be 
moved. 

The  tart  may  be  baked  in  layers  or  on  round  tins  and  be 
mixed  with  different  colors,  if  desired. 

PLAIN     CAKE. 

Cream  one-half  cup  of  butter  with  one-half  cup  of  sugar,  add 
two  eggs,  two  cups  of  flour,  two  teaspoonsful  of  baking  pow- 
der, a  little  salt,  one  cup  of  water,  one-half  cup  of  raisins  or 
currants,  and  any  kind  of  flavoring.  Bake  in  cake  tins.  Cake 
prepared  with  water  is  more  wholesome  than  with  milk. 

FROSTING. 

Cream  equal  quantities  of  butter  and  chocolate.  Spread  on 
the  layers  when  cold.  Frosting  prepared  from  pure  sugar  is 
unwholesome. 


88  BREAD  AND  CAKES. 

STRAWBERRY  SHORT  CAKE. 

Prepare  a  light  biscuit  dough,  bake  in  tins  and  cover  with 
strawberries  and  whipped  cream.  Use  no  more  sugar  than  is 
necessary. 

FRUIT    CAKE. 

Chop  up  one  cup  of  currants,  citron,  and  raisins,  and  mix 
with  one  cup  of  flour.  Sift  one  cup  of  flour  with  a  teaspoonful 
of  soda,  one  of  cinnamon,  and  a  little  salt.  Cream  one-half  cup 
of  butter  with  one  cup  of  brown  sugar,  one-half  cup  of  mo- 
lasses and  two  well  beaten  eggs;  add  the  flour,  fruit  and  one- 
half  to  three-fourths  cup  of  strong  black  coffee.  Stir  well  and 
bake  in.  a  moderate  oven  -for  one  hour. 

MIXED    FLOUR. 

Mix  two  cups  of  white  flour  with  one  cup  of  rice  flour  and  one 
of  cornstarch.  Sift  and  keep  in  a  tin  box  for  sauces  and  soups. 

RYE     NUTS.     No.  i. 

Remove  the  outer  crust  from  a  loaf  of  stale  pompernickel  and 
grate  the  soft  part  on  a  grater.  Pour  the  crumbs  on  a  large 
piece  of  paper,  and  dry  in  the  sun  or  in  an  oven.  Keep  in.  a 
dry  place,  in  a  tin  with  good  ventilation. 

RYE     NUTS.     No.  2. 

Cut  a  loaf  of  stale  pompernickel  into  thin  slices  and  remove 
the  crusts.  Cut  the  inside  into  small  strips,  lengthwise  and 
crosswise.  Allow  it  to  dry  thoroughly  in,  a  moderate  oven  or 
in  the  sun,  and  while  still  warm,  grind  it  through  a  coarse  meat 
grinder.  Place  it  again  in  an  oven  or  in  the  sun  to  dry,  or 
brown  slightly.  If  desired  as  fine  as  grape  nuts,  grind  it  again 
or  sift  it,  and  keep  in  a  dry  place.  It  may  be  mixed  with  one- 
half  grape  nuts.  Use  as  directed  in  menus  and  recipes.  The 
outside  crusts  may  be  dried  in  the  oven  or  sun,  and  kept  in 
tins.  The  crusts  are  an  excellent  addition  to  milk  soups  or 
other  soft  foods. 

SUN    DRIED    BREAD. 

Cut  stale  pompernickel,  whole  wheat  or  white  bread  into 
slices,  then  cut  in  strips  crosswise  and  lengthwise  to  the  size 


BREAD   AND    CAKES.  89 

of  lump  sugar.  Allow  it  to  dry  in  a  moderate  oven  or  in  the 
sun.  Keep  in  a  dry  place  in  sacks  or  tins.  Use  with  milk  as 
directed  in  recipes.  It  may  be  dried  in  slices  and  eaten  in  place 
of  fresh  bread.  FRIED  BREAD. 

Cut  into  strips  as  directed  in  the  foregoing  recipe.  Fry  in 
hot  oil,  or  butter  and  oil.  Serve  with  legume  or  fruit  soups. 

CRUSTS. 

Cut  some  stale  whole  wheat  or  black  bread  into  slices.  Re- 
move the  outer  crusts  with  a  sharp  knife  and  dry  them  in  an 
oven.  Keep  in  a  tin  box  in  a  dry  place. 

IMPERIAL    STICKS. 

Cut  stale  buttered  bread  into  long  narrow  sticks,  and  brown 
in  the  oven.  CORN  BREAD.  No.  i. 

Three-fourths  of  a  cup  of  white  or  yellow  corn  meal,  one 
and  one-fourth  cups  of  white  flour,  one  teaspoonful  of  salt,  two 
tablespoonsful  of  butter  or  one-half  oil  and  one-half  butter,  two 
teaspoonsful  of  baking  powder,  two  well  beaten  eggs,  one  and 
one-half  cups  of  rich  milk,  and  sugar,  if  desired.  Bake  in  a 
quick  oven  for  30  minutes. 

CORN    BREAD.    No.  2. 

Bring  one  quart  of  water  to  a  boil,  and  add  a  teaspoonful  of 
salt.  Stir  about  one  cup  of  coarse  yellow  corn  meal  into  it 
and  let  boil  30  or  40  minutes.  Then  take  it  off  the  fire,  beat 
thoroughly  with  a  spoon,  and  cool  until  lukewarm.  Add  a 
large  tablespoonful  of  oil  or  butter,  a  little  lemon  juice  and  four 
yolks  of  eggs.  Stir  well,  and  add  the  beaten  whites  of  the  eggs. 
Put  the  mixture  into  a  flat,  oiled  pan  and  bake  or  heat  on  a 
griddle.  Small  cakes  may  be  formed  from  the  batter  and  baked 
in  an  oven  or  fried  until  browned  nicely.  The  whites  of  eggs 
may  be  left  out,  if  desired.  Serve  with  salads  of  lettuce,  water- 
cress, tomatoes  or  apples,  or  with  fruit  sauces.  Acid  and  super- 
acid  fruits  combine  best  with  this  bread. 

CORN    BREAD.    No.  3. 

Prepare  the  same  as  number  two,  using  white  corn  meal. 
Flavor  with  cinnamon,  vanilla  or  bitter  almond,  and  mix  with 


BREAD    AND    CAKES. 

,  soaked  fruits  as  currants,  finely  cut  apricots,  or  prunes, 
or  serve  with  a  fruit  sauce  prepared  from  blackberries,  huckle- 
berries or  the  above  mentioned  fruits. 

DOUGHNUTS. 

Use  four  eggs,  a  small  cup  of  sugar,  two  cups  of  rich  fresh 
milk,  a  teaspoonful  of  salt,  and  about  one  quart  of  flour  finely 
sifted  with  two  teaspoonsful  of  baking  powder.  Add  grated 
lemon  rind  or  cinnamon,  for  flavoring.  Beat  the  dough  until 
very  light.  -Drop  by  the  tablespoonful  into  hot  fat.  Stewed 
cold  prunes  or  apricots  may  be  placed  in  the  middle  of  each 
doughnut.  They  may  be  served  with  fruit  soups,  fruit  sauces, 
or  green  salads  for  dinner  in  the  summer,  or  for  supper  in  the 
winter. 

CEREAL     OMELET. 

To  two  cupsful  of  left-over  boiled  wheat  add  two  well  beaten 
eggs,  half  a  teaspoonful  of  salt,  finely  chopped  parsley  and 
onion..  Heat  butter  and  oil  in  a  frying  pan,  and  pour -into  the 
mixture.  Cook  by  moderate  heat  until  firm.  Serve  with  crisp 
bacon,  if  desired. 

HOMINY   CAKES. 

Prepare  the  same  as  Cereal  Omelet  or  mix  with  eggs  only, 
and  serve  with  fruit  sauce. 

BREAD    OMELET. 

Remove  the  crust  of  one-half  loaf  of  stale  milk  bread.  Soak 
the  ;bread  in  cold  milk  or  water  for  5  minutes.  Lay  it  in  a 
cloth  and  press  out  as  dry  as  possible.  Cream  one-half  cup  of 
butter  with  one-half  cup  of  sugar;  add  one-half  cup  of  dried 
currants,  one-half  cup  of  almond  meal,  the  rind  of  one  or  two 
lemons  or  oranges,  four  yolks  of  eggs,  some  cinnamon  or  mace 
and  a  little  salt.  Mix  well,  and  add  the  beaten  whites  of  four 
eggs.  Heat  a  large  flat  pan,  oil  it  well,  sprinkle  with  rye  nuts 
and  pour  in  the  batter.  Bake  on  a  medium  hot  stove,  turning 
the  omelet,  or  bake  in  the  oven.  Serve  with  fruit  sauce  and 

green  salad. 

SNOW    BALLS. 

Place  four  eggs  in  warm  water.  Mix  two  cups  of  flour  with 
a  cup  of  warm  water,  salt,  and  one-half  cup  of  melted  butter. 


BREAD    AND    CAKES.  91 

Stir  it  over  the  fire  until  the  flour  does  not  stick  to  the  sauce- 
pan. Let  cool  and  mix  with  the  eggs.  Beat  the  dough  for 
about  ten  minutes.  Shape  balls  with  two  tablespoons,  and 
bake  in  the  oven  or  fry  in  hot,  deep  fat.  Sprinkle  with  sugar 
and  serve  for  afternoon  tea  or  for  supper. 

EGG  TOAST. 

Soak  slices  of  stale  bread  in  milk,  and  beat  up  some  eggs  with 
a  little  salt  and  cinnamon.  Turn  the  soaked  bread  into  the  egg, 
and  fry  in  hot  butter.  The  milk  and  eggs  may  be  beaten  up 
together  and  the  bread  soaked  in  it  before  frying.  Serve  with 
apple,  cranberry  or  apricot  sauce,  or  with  syrup  and  lettuce. 
This  is  suitable  morning,  noon  or  night. 

RICE    FRITTERS. 

Mix  some  left-over  rice  with  several  well  beaten  eggs,  and 
the  grated  rind  of  a  lemon.  Bake  on  a  hot  griddle.  Serve  with 
fruit  sauce  and  lettuce,  morning,  noon  or  night. 

UNLEAVENED  GERMAN  PANCAKES.  No.  i. 
Use  six  eggs,  six  tablespoonsful  of  flour,  one  and  one-half 
cup  of  warm  milk,  one-half  cup  of  cream,  and  a  little  salt.  Mix 
well  the  yolks,  salt,  cream,  milk  and  flour,  then  add  the  whites 
of  the  eggs  beaten  stiff.  The  dough  must  be  of  the  consistency 
of  thick  cream.  Bake  in  thin  layers  in  half  butter  and  half  oil, 
in  a  small  pan.  Serve  with  lettuce  and  fruit  sauce  or  with 
French  dressing  at  the  noon  meal. 

GERMAN  POTATO  PANCAKES.  No.  2. 
Grate  five  large  raw  potatoes  and  one  onion.  Mix  two  table- 
spoonsful  of  white  flour  with  a  little  warm  water  and  a  cup  of 
rich  cream,  add  salt  and  mix  with  the  potatoes.  Then  add  three 
whole  eggs  beaten  well,  and  fry  in  hot  fat  Hkfe  griddle  cakes, 
until  brown.  Serve  with  apple  sauce,  or  lettuce  and  French 
dressing1. 

GERMAN    PANCAKES.    No.  3. 

Mix  one  pint  of  white  flour  and  one-fifth  pint  of  rice  flour 
with  one  pint  of  rich  warm  milk,  or  with  one-half  milk  and  one- 
half  warm  water,  and  a  teaspoonful  of  salt.  Beat  four  whole 
eggs,  add  to  the  mixture  and  beat  with  an  egg  beater  for  a  few 


92  CAKES. 

minutes,  until  perfectly  smooth.  Bake  on  a  small,  shallow,  iron 
griddle,  using  about  four  tablespoonsful  of  the  mixture  for  each 
cake.  The  fat  used  for  frying  must  be  boiling  hot.  Pile  on  a 
plate  standing  over  hot  steam  until  all  are  done.  Cut  in  sec- 
tions and  sprinkle  with  sugar,  if  desired.  Serve  with  green 
salads  or  apples,  or  with  apple,  apricot  or  cranberry  sauce. 

PLUM    PANCAKES. 

Prepare  the  batter  a  little  thicker  than  the  foregoing.  Peel 
and  slice  some  blue  plums  very  thin,  mix  with  the  batter  and 
bake  as  above. 

GERMAN  PANCAKES  WITH  BACON. 
Cut  some  bacon  into  narrow  short  strips.  Fry  until  crisp, 
place  in  a  bowl  and  mix  with  a  piece  of  butter  or  with  oil.  Keep 
it  in  a  warm  place  while  baking  the  pancakes.  Pour  some  fat 
and  six  pieces  of  bacon  into  the  pan  for  each  cake,  and  bake  the 
same  as  German  pancakes.  Do  not  allow  a  metallic  spoon  to 
remain  in  hot  fat.  APPLE  PANCAKES. 

Peel  some  apples  and  cut  in  thin  slices.  Mix  with  the  dough 
a?  directed  for  German  pancakes  and  fry  on  both  sides.  If 
fewer  eggs  are  used,  take  a  little  more  flour. 

CHERRY  PANCAKES. 

Remove  the  stones  from  ripe  black  cherries.  Prepare  the 
dough  as  directed  for  German  pancakes,  mix  the  cherries  with 
it  and  fry  in  hot  fat. 

BUCKWHEAT    CAKES. 

Mix  prepared  or  unleavened  buckwheat  flour  with  sweet 
cream  or  one-half  cream  and  one-half  water,  and  bake  on  a  hot 
griddle.  Serve  with  fruit  sauce  or  French  dressing  at  the  morn- 
ing or  noon  meal. 

ROMAN    MEAL    CAKES. 

Soak  two  tablespoonsful  of  dried  currants  in  a  little  hot  or 
cold  water.  Mix  one-half  cup  of  flour  with  one  teaspoon-ful  of 
baking  powder,  a  little  salt  ,and  one  cup  of  Roman  meal.  Beat 
two  eggs  very  light,  with  about  one-half  cup  of  water,  mix 
with  the  flour  and  currants  and  bake  in  hot  fat.  Serve  fruit 
sauce  with  them. 


CAKES  AND  PUDDINGS.  93 

MATZOON     PUDDING. 

Soak  matzoon  in  cold  water  or  milk  for  several  minutes. 
Then  press  out  dry,  stir  until  fine  and  mix  with  several  well 
beaten  eggs,  cream,  or  butter,  and  raisins,  chopped  apples,  cur- 
rants, lemon  rind  or  any  other  flavoring.  Heat  a  cupful  of  oil 
or  suet  in  a  high  iron  pot,  put  the  pudding  mixture  into  it  and 
bake  in  a  moderately  hot  oven  for  about  one  hour.  Serve  warm 
with  fruit  sauce  or  wine  sauce. 

MATZOON     CAKES. 

Prepare  the  same  as  the  foregoing.  Shape  into  small  balls 
with  two  tablespoons  and  fry  in  hot  fat. 

FISH    PUDDING. 

Cream  three-fourths  of  a  cup  of  butter,  add  to  it  four  eggs, 
nutmeg,  salt,  parsley,  two  cups  of  bread  crumbs,  four  cups  of 
finely  chopped  left-over  codfish  or  salmon,  and  some  lemon 
juice.  Mix  well  and  steam  one  and  one-quarter  or  one  and 
one-half  hours.  Serve  with  a  butter  sauce  prepared  with  soup 
stock. 

MEAT    PUDDING. 

Prepare  like  fish  pudding.  Use  four  cups  of  finely  ground 
meat  in  place  of  fish. 

LIVER    PUDDING. 

Prepare  like  fish  pudding.  Use  three  and  one-half  cups  of 
grated  or  ground  left-over  liver  and  one-half  cup  of  finely 
chopped  cold,  fat  meat  or  suet.  Serve  with  caper  or  tomato 
sauce. 

POTATO    PUDDING. 

Cream  one-half  cup  of  butter  with  one-half  cup  of  sugar,  add 
the  yolks  of  six  eggs,  two  cups  of  grated  potatoes, 
salt,  cinnamon  and  the  rind  of  one  lemon ;  then  add 
one  cup  of  black  or  white  bread  crumbs  and  the 
beaten  whites  of  six  eggs.  A  half  cup  of  almond  meal  mixed 
with  a  few  bitter  almonds  may  be  added  to  the  mixture,  if  de- 
sired. Bake  this  pudding  for  about  sixty  or  seventy  minutes, 
or  boil  two  hours.  Serve  with  stewed  prunes  or  apple  sauce. 


94  PUDDINGS. 

PLAIN    BREAD    PUDDING. 

Soak  some  stale  bread  in  cold  water,  press  it  out  thoroughly 
and  stir  smooth  over  the  fire,  with  some  butter  or  fat.  When 
cool,  add  salt  and  several  well  beaten  eggs  or  some  flour,  syrup 
and  chopped  suet,  mix  well  and  add  any  desired  flavoring  or 
sugar.  Tie  in  a  cloth  and  boil  for  two  hours  in  salt  water,  or 
with  white  beans.  Serve  with  stewed  fruit. 

RICE    PUDDING. 

Cook  some  rice  as  directed  for  water  or  milk  rice.  When 
cool,  cream  some  butter  with  an  equal  amount  of  sugar,  and 
add  several  well  beaten  eggs,  lemon  rind,  cinnamon,  a  little 
bread  crumbs,  some  raisins  or  currants  and  some  sweet  or  sour 
cream,  or  melted  butter.  Bake  for  about  an  hour. 

SAGO    PUDDING. 

Soak  the  sago  and  cook  with  one-half  water  and  one-half 
milk.  Finish  like  rice  pudding. 

FLOUR    BREAD    PUDDING. 

Mix  over  the  fire  two  cups  of  flour  with  two  cups  of  milk  or 
water,  and  three-fourths  of  a  cup  of  melted  butter,  until  the 
batter  loosens  from  the  bottom  of  the  saucepan.  Let  it  cool  a 
little  and  add  the  yolks  of  four  eggs,  two  tablespoonsful  of 
sugar,  two  cups  of  bread  crumbs,  salt  and  mace.  Then  beat 
the  whites  of  four  eggs,  mix  and  add  one-half  glass  of  cognac. 
Pour  the  mixture  into  an  oiled  pudding  pan  and  steam  two  and 
one-half  hours.  Serve  with  stewed  plums,  pears,  or  cherries. 

CORN     MEAL    PUDDING. 

Bring  two  cups  of  milk  to  a  boil,  and  mix  four  cups  of  yellow 
or  white  corn  meal  with  a  pint  of  cold  water.  Stir  into  the  boil- 
ing milk  and  add  two  tablespoonsful  of  butter.  When  it  is 
thick,  remove  from  the  fire  and  cool.  Cream  half  a  cup  of  but- 
ter with  three-fourths  cup  of  sugar,  add  the  yolks  of  four  or  five 
eggs,  salt,  lemon  rind,  several  grated  bitter  almonds,  and  the 
beaten,  whites  of  the  eggs.  Put  into  a  pudding  pan  and  steam 
from  two  to  two  and  one-half  hours.  In  place  of  bitter  almonds 
use  lemon  juice,  if  desired.  Serve  with  white  or  red  wine  sauce, 
or  with  stewed  apricots  or  cranberries. 


PUDDINGS.  95 

RICE    FLOUR    PUDDING. 
Prepare  the  same  as  corn  meal  pudding. 

APPLE-BREAD     PUDDING. 

Grease  a  pudding  dish  and  fill  with  alternate  layers  of  mixed 
bread  crumbs  and  apple  sauce.  Begin  with  bread  crumbs,  using 
whole  wheat  or  rye  nuts.  Mix  the  apple  sauce  with  a  large 
piece  of  butter,  while  still  warm.  When  the  dish  is  filled,  beat 
up  two  eggs  with  a  tablespoonf'ul  of  sugar,  one-half  cup  of 
cream,  a  little  salt  and  some  cinnamon;  pour  it  over  the  top 
and  bake  in  moderate  hot  oven  for  forty  or  fifty  minutes.  It 
affords  a  perfect  meal  for  the  evening.  If  served  at  noon,  eat 
some  nuts  at  the  end  of  the  meal. 

BAKED    BREAD    PUDDING. 

Pour  two  pints  of  hot  milk  over  two  cups  of  bread  crumbs, 
cool  a  little,  then  cream  one-half  cup  of  butter  with  one-half 
cup  of  sugar,  mix  with  the  bread  crumbs,  adding  three  well 
beaten  eggs,  a  teaspoonful  of  salt,  a  little  nutmeg  or  cinnamon, 
the  juice  of  one-half  a  lemon  and  the  rind  of  two  lemons.  Mix 
well  together,  and  bake  in  a  buttered  dish  for  fifty  or  sixty 
minutes.  Serve  with  wine  sauce,  lemon,  cherry  or  any  kind  of 
fruit  sauce.  Dried  fruits  may  be  mixed  with  the  batter.  Serve 
for  supper,  using  broth,  meat  soup,  or  cream  soup  at  the  be- 
ginning of  the  meal.  Celery  is  an  excellent  addition  to  almost 
any  food  at  the  evening  meal. 

VEGETABLE     PUDDING.     No.  i. 

Prepare  as  baked  bread  pudding.  Use  legume  soup  in  place 
of  milk,  leaving  out  the  sugar.  Use  butter  or  cream  and  mix 
with  two  tablespoonsful  of  peanut  butter  or  other  n,ut  butter 
or  walnut  meats.  The  eggs  can  be  omitted.  Flavor  with  finely 
chopped  onions,  celery  and  parsley.  Pour  on  oiled  pie  tins  and 
bake  thirty  to  forty  minutes.  Serve  with  tomato  sauce  or  string 
beans  for  dinner. 

VEGETABLE    PUDDING.    No.  2. 

Boil  some  rice  with  salt  and  water.  Add  a  cupful  of  thick 
legume  puree  and  finish  like  the  foregoing. 


96  PUDDINGS. 

STEAMED    BREAD    PUDDING. 

Soak  some  stale  bread  in  cold  water,  press  out  dry,  and  stir 
smooth.  Melt  one-third  of  a  cup  of  fat  and  one-half  of  a  cup 
of  butter,  and  mix  the  bread  with  it  on  a  hot  stove,  stirring 
until  it  loosens  from  the  saucepan.  Cool  a  little,  and  flavor 
with  mace,  nutmeg,  lemon  rind  or  cinnamon,  and  salt.  Add 
several  well  beaten  eggs  and  some  finely  cut  dried  fruit.  Mix 
well  and  steam  from  one  to  one  and  one-half  hours.  Serve  with 
lettuce  and  fruit  sauce.  In  place  of  fruit  and  the  above  flavor- 
ing, chopped  parsley,  onions  and  pepper,  bacon,  anchovy,  capers 
or  codfish  may  be  used.  Serve  with  tomato  or  apple  sauce. 

SUET    PUDDING. 

Mix  four  and  one-half  cups  of  flour  with  three  cups  of  milk, 
one-half  pound  of  finely  chopped  suet,  four  well  beaten  eggs, 
four  tablespoonsful  of  sugar,  a  teaspoonful  of  salt  and  the  rinds 
of  two  lemons.  Grease  a  pudding  pan,  sprinkle  some  black 
or  white  bread  crumbs  into  it,  pour  in  the  batter  and  steam  for 
two  hours.  Serve  with  stewed  fruit,  cherries,  pears,  o-r  plums, 
or  with  wine  sauce,  for  dinner. 

UNCLE    TOM'S     PUDDING. 

Mix  one-half  a  pound  of  flour  with  one-half  a  pound  of 
syrup.  Then  chop  fine  one-fourth  of  a  pound  of  suet,  and  mix 
with  a  little  flour.  Beat  one-half  a  pint  of  milk  with  two  eggs, 
and  add  a  half  cup  of  sugar,  salt,  mace,  cinnamon,  cloves  and 
one  tablespoonful  of  soda.  Mix  well  and  pour  into  a  pudding 
dish,  and  steam  for  two  hours.  Serve  with  wine  sauce  No.  i 
or  with  fruit  sauce. 

BLACK    BREAD    PUDDING. 

Cream  one  cup  of  butter  with  three-fourths  of  a  cup  of  sugar, 
and  add  the  yolks  of  five  eggs,  three-fourths  of  a  cup  of  dried 
currants  or  raisins,  the  rind  of  a  lemon,  a  little  cinnamon  and 
cloves,  salt,  three  cups  of  grated  black  bread  and  one-half  a 
glass  of  wine  or  brandy.  Mix  well  and  add  the  beaten  whites 
of  the  five  eggs.  Oil  a  pudding  pan  and  pour  the  mixture  into 
it.  Steam  two  and  one-half  hours,  and  serve  with  vanilla,  or 
white  wine  sauce.  A  cupful  of  rich  cream,  diluted  almond  but- 


PUDDINGS.  97 

ter  or  one-half  cup  of  almond  meal  may  be  mixed  with  the 
batter,  if  desired. 

PLUM    PUDDING.    No.  i. 

Moisten  two  cups  of  bread  crumbs  with  a  little  cream,  and 
add  two  cups  of  finely  chopped  suet,  two  of  currants,  two  of 
raisins,  one  of  sugar,  one-half  cup  of  almond  meal,  one-half  cup 
of  finely  chopped  orange  and  lemon  rind,  a  little  nutmeg,  salt, 
one-half  glass  of  brandy  and  two  or  three  well  beaten  eggs. 
Mix  all  well  and  steam  in  a  cloth  or  pudding  pan  for  five  hours. 

PLUM    PUDDING.    No.  2. 

Use  two  cups  of  flour,  one-half  cup  of  bread  crumbs,  one  cup 
of  rich  milk,  and  a  little  fruit.  Mix  and  boil  like  No.  I.  The 
almond  meal  may  be  left  out. 


CHAPTER    VII. 
SAUCES    AND    SALAD    DRESSINGS. 

SAUCES. 

Sauces  are  a  necessary  addition,  to  cooked  foods,  especially 
in  cold  weather.  The  proper  utensils  used  for  sauce  making 
are  wooden  spoons  and  flat,  round  bottomed  saucepans. 

Good  fresh  butter,  oil  and  dry  flour  are  necessary  to  make 
nutritious  sauces.  Flour  for  thickening  should  boil  at  least 
ten  minutes.  If  the  flour  is  to  be  cooked  with  fat  before  the 
liquid  is  added,  only  a  few  minutes  of  boiling  is  necessary,  for 
the  reason  that  fat,  when  boiled,  reaches  a  higher  temperature 
than  water  or  milk.  Mixed  flour  is  preferable  to  pure  wheat 
flour.  Sauces  prepared  from  soup  stock,  vegetables  or  fruits 
and  gelatines  are  a  better  addition  to  meats  than  brown  gravies, 
which  are  prepared  from  the  small  amount  of  juice  which  is 
extracted  from  the  meat  by  roasting.  Sauces  prepared  in  the 
latter  way  are  too  rich  as  a  food  if  eaten  in  combination  with 
meat;  they  are  a  perfect  meal  by  themselves  if  eaten  in  com- 
bination with  whole  wheat  bread  and  greens. 

BUTTER    SAUCE.    No.  i. 

Melt  three  tablespoonsful  of  butter,  or  half  butter  and  half 
oil,  mix  with  two  tablespoonsful  of  flour  over  the  fire,  and  boil 
for  a  few  seconds.  Then  add  gradually  a  pint  of  boiling  water 
or  soup  stock  or  hot  whey,  while  stirring  it.  Boil  a  few  min- 
utes. Flavor  with  salt,  onion,  chopped  parsley,  celery,  nutmeg, 
bay  leaves,  an.chovy-paste,  lemon,  chopped  salted  meat  or  what- 
ever flavor  is  desired.  Serve  with  meat  or  fish. 

BUTTER    SAUCE.    No.  2. 

Prepare  like  the  foregoing.  Use  milk  in  place  of  water,  or 
soup  stock. 

TOMATO     SAUCE. 

Prepare  as  number  one,  using  strained  tomato  juice  instead 
v»t'  water.  Serve  with  meat,  fish,  or  grains. 


SAUCES.  99 

CAPER     SAUCE. 
Prepare  as  number  one,  add  capers  and  lemon  before  serving. 

HORSE    RADISH    SAUCE. 

Prepare  as  number  one,  adding  dried  currants  and  grated 
horse  radish  at  the  last  minute.  This  is  excellent  with  boiled 
beef  or  fish.  MUSTARD  SAUCE. 

Prepare  as  number  one,  adding  two  to  four  teaspoonsful  of 
prepared  mustard  a  minute  before  serving.  Serve  with  hot 
or  cold  boiled  beef,  or  with  hard  boiled  eggs. 

MUSHROOM    SAUCE. 

Prepare  as  number  one,  add  the  desired  amount  of  dried 
mushrooms,  which  have  been  soaked  in  water  for  several 
hours,  and  boil  for  ten  minutes.  Serve  with  poultry,  game  or 

CREAM    SAUCE.    No.  i. 

Prepare  as  number  one;  remove  from  the  fire,  add  a  few 
tablespoonsful  of  hot  cream,  or  the  yolk  of  one  or  several  eggs, 
which  have  been  diluted  and  stirred  with  a  little  cold  water. 
Flavor  with  mace,  pepper,  nutmeg,  parsley,  lemon,  or  vanilla. 
Serve  with  macaroni,  boiled  fish,  plum  pudding,  French  toast, 
chipped  beef,  salted  meat  or  boiled  onions. 

CREAM    SAUCE.    No.  2. 

Thicken  some  water  or  soup  stock  with  flour.  Cook  ten  min- 
utes, and  add  hot  cream  and  flavoring. 

ALMOND    SAUCE. 

Prepare  with  hot  water  as  directed  for  butter  sauce.  Stir 
smooth  a  tablespoonful  of  almond  butter  or  paste  with  two 
tablespoonsful  of  cold  water,  remove  the  sauce  from  the  fire, 
add  the  almond  butter  and  stir  thoroughly.  Serve  with  baked 
apples,  rice,  or  bread. 

OLIVE    SAUCE. 

Prepare  as  butter  sauce.  Soak  some  olives  in  warm  water, 
remove  the  stones  and  add  to  the  sauce,  boiling  all  a  few  min- 
utes. Serve  with  duck,  game,  fish  or  meat. 


TOO  SAUCES. 

DRIED    CURRANT    SAUCE. 

Soak  the  currants  in  boiling  water,  and  let  stand  thirty  min- 
utes. Prepare  a  plain  butter  sauce  from  butter,  flour,  and  hot 
water,  and  when  done  mix  the  currants  with  it.  It  can,  be  pre- 
pared with  soup  stock  or  fish-water,  and  served  with  boiled 
white  fish  or  boiled  beef. 

BACON     SAUCE. 

Cut  some  bacon  into  pieces  about  the  size  of  lump  sugar. 
Fry  until  brown.  Pour  the  fat  into  a  stone  jar  -and  put  the 
bacon  on  a  plate.  Mix  a  tablespoonful  of  the  bacon  fat  and  one 
r.i  butter  with  a  tablespoonful  of  flour,  and  add  hot  water,  whey, 
or  soup  stock.  Flavor  with  chopped  parsley  or  strained  tomato 
juice  and  add  the  bacon. 

FLAVORING    OF    MEATLESS    SOUPS  AND  SAUCES. 
Soups  and  sauces  prepared  with  flour  and  water  may  be  im- 
proved by  an  addition  of  left-over  meat  gravies  or  with  crisp 
bacon  and  flavored  with  finely  cut  onions. 

MINT    SAUCE. 

Wash  half  a  handful  of  young  fresh  mint,  pick  the  leaves 
from  the  stalks,  and  chop  them  very  fine.  Make  a  plain  butter 
sauce  with  soup  stock,  and  add  vinegar  and  sugar  to  suit  the 
taste.  Then  remove  from  the  fire,  mix  with  the  chopped  mint, 
and  serve  with  lamb  or  mutton. 

LEMON    SAUCE. 

Wash  a  lemon,  remove  the  peel  and  steep  in  three  cups  of 
water  for  fifteen  minutes.  Add  the  juice  of  one  or  two  lemons 
and  the  necessary  amount  of  sugar.  Dissolve  three  teaspoons- 
ful  of  cornstarch  with  a  little  cold  water  and  stir  into  the  lemon 
juice.  Boil  ten  minutes.  Remove  from  the  fire  and  mix  with 
a  tablespoonful  of  butter  while  warm.  The  lemon  rind  can  be 
grated  and  added  to  the  sauce  instead  of  boiling  the  rind.  This 
is  good  for  steamed  puddings.  The  yolk  of  an  egg  may  be 
added.  CHERRY  SAUCE. 

Remove  the  stones  and  steep  the  cherries  in  water  with  a 
stick  of  cinnamon.  Add  a  little  sugar  and  thicken  with  corn- 
starch  or  arrowroot.  Strain  or  leave  the  cherries  in  it. 


I  OF  THE 

^UNIVERSITY 
BT  OF 


SAUCED;-  101 

DRIED    CHERRY 

Soak  the  cherries  and  prepare  as  the  foregoing.  Strain,  if 
desired.  WHITE  WINE  SAUCE. 

Mix  a  teaspoonful  of  flour  with  two  tablespoonsful  of  sugar, 
•a  little  cinnamon,  and  ten  ounces  of  wine.  Then  beat  up  four 
eggs,  mix  with  the  wine  and  beat  over  a  hot  fire  with  an  egg 
beater  until  it  foams.  (It  must  not  boil.)  Then  pour  into  a 
large  dish  and  beat  until  nearly  cold.  Serve  with  steamed  pud- 
dings. RED  WINE  SAUCE. 

Prepare  like  white  wine  sauce.  Add  a  little  more  sugar,  and 
a  teaspoonful  of  brandy,  if  desired. 


SALAD  DRESSINGS  FOR  MEATS,  CEREALS,  FISH, 
VEGETABLES    AND    FRUITS. 

They  can  be  prepared  from  oil,  butter,  eggs,  cream  or  nut 
butter.  Dressings  prepared  from  nut  butter  are  especially  good 
during  the  summer  months.  They  can  be  prepared  by  making 
a  plain  butter  sauce  with  flour  and  water,  and  adding  nut  butter 
before  serving,  or  by  diluting  nut  butter  with  water  to  the 
desired  consistency.  They  may  be  flavored  with  orange  or 
lemon  juice.  If  a  sweet  flavor  is  desired,  boil  a  little  water 
with  sugar,  then  add  the  juice  of  lemon  or  oranges  and  *mix 
with  nut  butter.  Serve  hot  or  cold. 

FRENCH    DRESSING. 

Mix  three  tablespoonsful  of  olive  oil  with  one  of  vinegar,  or 
with  the  juice  of  one  lemon  and  one  grated  onion.  To  this 
may  be  added  sugar,  pepper,  salt,  parsley  or  mustard,  if  de- 
sired. The  proportion  of  oil  and  vinegar  may  be  changed  ac- 
cording to  the  taste.  For  fruit  salads,  lemon  should  always  be 
used  instead  of  vinegar.  For  raw  vegetables,  the  dressing 
should  not  be  poured  over  the  salad  until  ready  to  serve. 

MAYONNAISE    DRESSING.    No.  i. 

Put  into  a  high  narrow  bowl  the  yolk  of  an  egg  and  one 
whole  egg,  a  tablespoonful  of  flour,  one  of  olive  oil,  one  of 


102  SALAD    DRESSINGS. 

vinegar,  and  a  little  mustard ;  beat  with  an  egg  beater  about 
five  minutes,  or  until  it  becomes  thick,  adding  slowly  one  cup 
of  cottonseed  or  olive  oil  w^hile  beating  it.  Flavor  with  lemon 
juice,  onion  and  salt,  to  suit  the  taste.  Keep  on  ice. 

MAYONNAISE    DRESSING.    No.  2. 

Stir  one  or  several  yolks  of  eggs  and  mustard  with  a  fork 
on  a  soup  plate  for  several  minutes.  Slowly  add  some  olive 
oil,  and  if  it  becomes  too  thick,  add  lemon  juice,  then  salt,  sugar 
and  onion,  if  desired.  Keep  on  ice. 

MAYONNAISE    DRESSING.    No.  3. 

Make  dressing  number  two.  Add  salt  and  sugar  to  suit  the 
taste,  and  one  cup  of  thick  cream.  Keep  on  ice. 

MAYONNAISE    DRESSING.    No.  4. 

Take  the  yolks  of  three  hard  boiled  eggs  and  one  raw  yolk. 
Stir  as  smooth  as  butter,  with  one  teaspoonful  of  mustard,  one 
of  sugar,  one  of  grated  onion,  a  little  salt  and  pepper,  the  juice 
of  a  lemon  or  some  good  vinegar,  then  add  slowly  one-half  or 
one  cupful  of  olive  oil.  If  the  dressing  is  too  thick  add  some 
cold  veal  jelly  until  it  has  the  right  consistency.  Keep  on  ice. 

MAYONNAISE    DRESSING.    No.  5. 

Grate  one  medium  sized  cold  boiled  potato,  stir  one  or  two 
hard  boiled  eggs  through  a  strainer  and  mix  writh  the  potato. 
Add  the  yolk  of  one  or  more  eggs,  stir  well,  then  slowly  add 
some  olive  oil,  mix  with  lemon  juice  or  vinegar,  and  flavor. 

MAYONNAISE    DRESSING.    No.  6. 

Cream  one-fourth  of  a  pound  of  butter,  add  the  yolk  of  one 
raw  egg,  and  the  finely  grated  yolks  of  two  hard  boiled  eggs. 
Mix  well,  and  add  finely  chopped  parsley,  onion,  a  little  mace 
and  some  lemon  juice.  Serve  with  cold  meat  or  fish,  or  spread 
on  bread. 

MAYONNAISE    DRESSING.    No.  7. 

Prepare  butter  and  eggs  as  directed  in  number  six,  adding 
finely  chopped  boiled  ham,  sardellen,  anchovies  or  well  soaked 
salt  herring.  Eat  with  cold  meat,  or  spread  on  bread. 


SALAD    DRESSINGS.  103 

MAYONNAISE    DRESSING.    No.  8.  (BOILED.) 

Mix  two  tablespoonsful  of  flour  with  five  yolks  of  eggs,  then 
add  a  half  cup  of  butter  or  a  cup  of  cream,  a  little  salt  and 
pepper,  (sugar  if  desired),  three  to  four  tablespoonsful  of  vine- 
gar and  one  to  two  cups  of  soup  stock.  Pour  into  a  double 
boiler  and  stir  over  a  hot  fire  until  thick,  then  remove  and  stir 
until  cool.  Finely  chopped  parsley,  capers,  pickles,  or  olives 
may  be  added.  If  lemon  is  desired,  use  half  the  amount  of 
vinegar  while  boiling,  and  add  the  lemon  juice  after  it  has  been 
removed  from  the  fire. 

MAYONNAISE    DRESSING.    No.  9.     (BOILED.) 

Boil  a  small  veal  bone  in  three  or  four  pints  of  water,  adding 
salt,  several  onions,  whole  pepper  and  some  spiced  herbs. 
When  nearly  done,  add  three  to  six  tablespoonsful  of  good 
vinegar,  strain  and  add  the  yolks  of  several  eggs.  Stir  until 
cool,  and  place  on  ice.  Serve  with  cold  fish  or  meat.  If  the 
sweet-sour  taste  is  liked,  a  little  sugar  may  be  added  to  the 
broth  while  boiling.  Ripe  olives  are  also  a  good  addition. 

SYRUP    DRESSING.    No.  i. 

Add  the  juice  of  one  lemon,  orange,  or  grapefruit,  to  one-half 
cup  of  maple  or  table  syrup.  Mix  well  and  serve  with  pan- 
cakes. This  is  more  nourishing  and  wholesome  than  pure 
sweets.  Do  not  prepare  more  than  enough  for  one  meal  at  a 
time. 

SYRUP     DRESSING.     No.  2. 

Let  a  half  cup  of  syrup  and  a  small  tablespoonful  of  vinegar 
ccme  to  a  boil.  Add  one  finely  chopped  onion.  Remove  from 
the  fire  and  cool,  adding  the  desired  amount  of  oil,  and  mixing 
well.  This  is  good  for  lettuce  and  watercress.  Serve  with 
pancakes,  meats,  fish,  or  baked  rolled  oats,  or  with  rye  or  wheat. 
If  lemons  or  oranges  are  used  in  place  of  vinegar,  do  not  allow 
the  latter  to  boil.  Prepare  fresh  for  each  meal.  Do  not  use 
vir.egar  or  onions  with  fancy  fruits. 


CHAPTER    VIII. 
SALADS. 

Salads  consisting  of  mixed  nuts  or  mixed  boiled  vegetables 
are  not  wholesome  for  delicate  people. 

LETTUCE  SALAD. 

Lettuce  should  be  kept  in  a  cool,  dry  place  and  not  left  in 
water  longer  than  15  minutes.  It  may  be  served  alone  as  a 
salad  mixed  with  French  dressing  or  served  in  combination 
with  fruits,  starchy  foods  or  other  vegetables,  and  eaten  in 
addition,  to  meats  and  fish  or  cheese.  Watercress  salad  can 
be  prepared  and  served  in  the  same  way  as  lettuce  salad. 

MEAT    SALAD. 

Use  any  kind  of  cold  left-over  meat,  cut  into  small  pieces  or 
chopped  fine,  mixed  with  dressing  and  garnished  with  green 
leaves. 

FISH     SALAD. 

Cut  some  left-over  fish  in  small  pieces,  mix  with  dressing 
and  garnish  with  leaves. 

CUCUMBER     SALAD. 

Peel  and  slice  the  cucumbers  thin  and  pour  French  or  may- 
onnaise dressing  over  them.  They  may  be  combined  with 
lettuce,  tomatoes,  chopped  parsley  or  onions. 

TOMATO    SALAD. 

Prepare  and  mix  like  cucumber  salad.  Serve  with  French 
or  mayonnaise  dressing. 

BOILED     VEGETABLE     SALAD. 

Use  left-over  asparagus,  string  beans,  cow  beans,  lima  beans, 
green  peas  or  cauliflower.  Pour  over  them  French  dressing 
half  an  hour  before  serving,  adding  lettuce  and  mayonnaise 
dressing  when  ready  to  serve. 


SALADS.  105 

SPINACH    SALAD. 

Take  some  fresh  leaves  of  raw  spinach  or  use  cold  boiled 
spinach,  and  mix  with  French  dressing. 

CHEESE    SALAD. 

Chop  up  some  tart  apples,  arrange  lettuce  in  a  salad  bowl, 
pour  in  the  apples,  and  sprinkle  over  it  grated  Swiss  cheese. 

NUT     SALAD. 

Chop  or  grind  in  a  nut  grinder  some  almonds  or  walnuts. 
Arrange  lettuce  and  chopped  apples  in  a  salad  bowl,  sprinkle 
the  nuts  over  it,  and  serve  with  celery  and  raisins.  The  French 
dressing  may  be  omitted. 

EGG    SALAD. 

Arrange  lettuce  in  a  salad  bowl.  Cut  up  hard  boiled  eggs, 
pour  over  them  French  or  mayonnaise  dressing.  Caper  or 
olives  may  be  added. 

ANCHOVY    BUTTER. 

Soak  the  fish  for  20  minutes  or  longer,  wash,  clean,  and  chop 
fine.  Add  several  finely  chopped  yolks  of  hard  boiled  eggs,  and 
parsley,  if  desired.  Cream  some  sweet  butter  and  mix  with 
the  chopped  fish  and  eggs.  Spread  on  stale  slices  of  bread. 
Serve  with  lettuce  or  celery,  and  hard  boiled  eggs.  Apples 
and  tomatoes  combine  well  with  all  kinds  of  fish. 

The  anchovy  butter  may  be  mixed  with  mayonnaise  dressing 
and  served  in  egg  shells  cut  in  halves. 

EMPIRE    SALAD. 

Ingredients :  One  large  well  soaked  salt  herring,  two  raw 
apples,  two  cold  boiled  potatoes,  one  cup  of  cold  boiled  chopped 
veal  or  beef,  six  hard  boiled  eggs,  three  boiled  beets,  three 
stalks  of  celery  or  one  boiled  celery  root,  onions,  parsley,  and 
two  tablespoonsful  oi  mustard.  Chop  fine  each  of  the  ingre- 
dients separately.  Set  apart  three  tablespoonsful  of  chopped 
whites  of  eggs,  yolks  of  eggs,  beets  and  parsley.  Mix  all  the 
other  ingredients  well  and  add  about  one  cup  of  mayonnaise 
dressing.  Put  the  salad  on  a  platter  or  into  a  large  glass  dish ; 
garnish  with  lettuce  and  olives  and  make  designs  of  green,  red, 


SALADS. 

white,  and  yellow  with  left-over  ingredients.  Let  the  salad 
stand  in  a  cold  place  for  several  hours  before  serving.  If  it 
stands  too  long,  the  taste  of  the  herring  becomes  too  strong. 

DRIED     FISH     SALAD. 

.  Soak  in.  warm  water  for  15  minutes  some  dried  smoked  her- 
ring or  salmon.  Cut  in  small  pieces,  mix  with  mayonnaise  or 
French  dressing,  and  garnish  with  lettuce.  The  fish  may  be 
left  whole  and  served  with  apple  salad. 

CABBAGE     SALAD. 

Use  the  innermost  part  of  a  head  of  cabbage.  Cut  and  chop 
very  fine,  add  lemon  and  olive  oil,  and  mix  with  mayonnaise 
dressing.  A  cold  grated  potato  may  be  added  for  those  who 
have  difficulty  in  digesting  cabbage. 

TOMATO    AND    WATERCRESS    SALAD. 
Carefully  wash  some  watercress,  dry,  and  mix  with  equal 
parts  of  sliced  tomatoes.    Use  French  or  mayonnaise  dressing. 

DANDELION    SALAD. 

Carefully  wash  and  mix  with  finely  cut  green  onions  an-d 
French  dressing. 

YELLOW    DOCK    SALAD    OR    SOUR    GRASS. 
Wash  and  serve  plain  or  mix  with  lemon  and  olive  oil. 

HERRING    SALAD.    No.  i. 

Remove  the  skin  and  bones  from  a  smoked  herring.  Cut  the 
fish  into  small  pieces,  and  mix  with  thinly  sliced  apples  or 
tomatoes,  and  salad  dressing.  Garnish  with  lettuce.  Serve 
with  soda  crackers  or  with  wheat  or  rye  bread. 

CELERY  SALAD. 

Cut  the  tender  white  stalks  into  small  pieces.  Add  chopped 
apples  and  nuts  or  salad  dressing. 

ANCHOVY    SALAD. 

Soak  the  fish  for  half  an  hour,  remove  the  bones,  fins,  and 
head.  Chop  up  green  onions  and  parsley.  Cut  tomatoes  or 
apples  into  small  pieces  and  mix  with  equal  parts  of  fish,  add 
the  onions  and  mix  with  French  or  mayonnaise  dressing.  Let- 


SALADS.  107 

tuce  and  hard  boiled  eggs  cut  in  halves  may  be  mixed  or  served 
with  it.  HERRING    SALAD.    No.  2. 

Prepare  the  same  as  anchovy  salad.    Use  pickled  herring. 

RADISH    SALAD.    No.  i. 

Wash  and  slice  some  radishes,  mix  with  chopped  onions, 
finely  cut  chipped  beef  or  any  left-over  meat  or  ham.  Garnish 
with  lettuce,  and  serve  with  French  or  mayonnaise  dressing. 

OLIVE    SALAD. 

Stone  and  slice  some  ripe  olives.  Mix  with  equal  parts  of 
thinly  sliced  tomatoes  and  French  or  mayonnaise  dressing. 
Serve  on  lettuce.  RHUBARB  SALAD. 

Wash  the  rhubarb,  cut  the  red  part  of  it  into  one  inch  pieces 
and  mix  with  mayonnaise  dressing.. 

APPLE    SALAD. 

Arrange  some  lettuce  in  a  salad  bowl,  add  chopped  or  sliced 
apples,  onions  and  parsley,  and  mix  with  French  or  mayonnaise 
dressing.  Grapenuts  or  ryenuts  may  be  sprinkled  over  it.  Serve 
with  fish,  meat  or  cheese. 

ASPARAGUS    SALAD. 

Cut  off  the  tips  of  raw  asparagus,  arrange  some  lettuce  or 
watercress  in  a  salad  bowl,  and  mix  with  French  or  mayonnaise 
dressing.  Sliced  tomatoes  may  be  added.  Boiled  asparagus 
may  be  prepared  in  the  same  way. 

MUSHROOM    SALAD. 

Arrange  some  lettuce  or  watercress  in  a  dish,  select  fresh 
mushrooms,  wash  and  mix  with  French  dressing,  and  pour 
over  the  green  leaves. 

BANANA     SALAD. 

Arrange  lettuce  and  sliced  bananas  in  a  salad  bowl,  adding 
a  French  dressing  of  lemon  and  olive  oil.  Ryenuts  or  grape- 
nuts  may  be  sprinkled  over  it.  Scrape  off  the  inside  of  the 
skin  of  the  bananas,  and  mix  with  it. 

ORANGE    SALAD. 

Peel  some  oranges,  slice  them  crossways,  remove  the  seeds, 
put  into  a  bowl  and  grate  some  of  the  orange  rind  over  them. 


io8  SALADS. 

Serve  plain  or  with  lettuce,  and  pour  a  French  dressing  of 
lemon  and  olive  oil  over  it. 

PINEAPPLE    SALAD. 

Peel  and  slice  crossways,  serve  with  lettuce  and  lemon  or 
with  sweet  cream. 

PINEAPPLE    AND    APPLE    SALAD. 
Mix  equal  parts  of  sliced  apples  and  pineapples.     Serve  like 
the  foregoing  or  with  nuts. 

PINEAPPLE    AND     ORANGE    SALAD. 
Mix  equal  parts  of  sliced  oranges  and  pineapples.    Serve  like 
the  foregoing. 

APPLE    AND    BANANA    SALAD. 
Prepare  and  serve  like  the  foregoing,  with  cream  or  nuts. 

ORANGE    AND    BANANA    SALAD. 
Scrape  off  the  bitter  pulp  of  the  inside  of  the  skin  of  the 
banana,  mix  with  sliced  oranges  and  bananas,  and  serve  like 
the  foregoing. 

FRUIT    SALAD     IN     GELATINE. 

Prepare  some  lemon  or  orange  gelatine.  Let  cool  and  pour 
over  the  sliced  fruit.  Set  on  ice  and  serve  plain  or  with  cream. 

CRANBERRY    AND     CELERY    SALAD. 
Wash  and  cut  some  celery  the  size  of  cranberries.     Mix 
with  an  equal  amount  of  cranberries,  and  serve  plain  or  with 
lemon  and  olive  oil.    PEACH    SALAD. 

Wash  and  slice  some  peaches.  Serve  with  cream  or  lettuce, 
lemon,  and  olive  oil.  Fried  beachnut  bacon  and  shredded, 
puffed  or  raw  rolled  wheat  are  a  good  addition,  if  lemon  and 
oil  is  used.  APRICOT  SALAD. 

Prepare  and  serve  in  the  same  manner  as  peach  salad. 
CRANBERRY    AND    BANANA    SALAD. 

Cook  some  cranberries,  strain,  and  thicken  with  a  little  corn- 
starch.  Cool  and  pour  over  sliced  bananas.  Serve  with  raw 
celery. 


SALADS.  109 

CRANBERRY    AND     PEAR     SALAD. 
Combine  like  the  foregoing  or  use  baked  pears.    Raw  cran- 
berries with  raw  pears  and  celery  is  also  good. 

BANANA    AND     GRAPE    SALAD. 

Slice  some  bananas  and  mix  with  an  equal  quantity  of  green 
grapes.  Garnish  with  lettuce,  and  add  lemon  and  olive  oil,  if 
desired.  RADISH  SALAD.  No.  2. 

Mix  some  chopped  or  sliced  radishes  with  French  or  mayon- 
naise dressing,  and  add  lettuce  or  celery.  Serve  for  breakfast 
with  whole  wheat  bread  and  butter,  or  with  raw  wheat  flakes. 

BEET    SALAD. 

Mix  some  left-over  sliced  beets  with  French  dressing.  Serve 
with  cold  fat  pork  or  bacon  for  breakfast  or  dinner.  Celery 
and  whole  wheat  or  black  toast  with  butter  make  a  good  com- 
bination in  place  of  the  meat. 

MIXED     SPINACH     SALAD. 

Wash  some  fresh  tender  spinach  leaves.  Cut  fine  and  mix 
with  French  dressing,  mint  and  onions.  Tomatoes  may  be 
added.  Serve  with  hard  boiled  eggs. 

CARROT    SALAD. 

Grind,  chop  or  slice  the  carrots  and  mix  with  French  dress- 
ing. Add  chopped  parsley,  lettuce  or  celery.  Serve  with  rye 
or  wheat  flakes  or  with  bacon. 

RAW     CORN. 

Remove  the  husks  from  fresh  raw  corn  and  place  it  in  cold 
salted  water  for  15  minutes.  Cut  from  the  cob  with  a  sharp 
knife,  and  serve  plain  or  with  tomatoes,  lettuce  and  French 
dressing.  This  affords  a  perfect  meal  for  dinner  during  the 
summer.  CELERY  ROOT  SALAD. 

Scrub  the  roots  with  a  brush  and  boil  in  the  skins  until 
tender.  Peel,  cut  into  slices,  heap  in  a  high  bowl,  and  pour 
a  little  diluted  vinegar  or  lemon  juice  over  them.  Let  stand 
for  15  minutes,  pour  off  the  acid  and  mix  with  French  or  may- 
onnaise dressing.  This  is  good  for  diabetic  patients. 


no  SALADS. 

CEREAL  SALAD.  No.  i. 

Mix  a  cupful  of  raw  rolled  wheat,  oats  or  rye  with  a  cup  of 
finely  grated  or  chopped  carrots.  Add  a  few  drops  of  lemon 
or  orange  juice,  and  a  little  olive  oil.  Lettuce,  celery  or  parsley 
may  be  mixed  or  eaten  with  it. 

CEREAL    SALAD.    No.  2. 

Wash  and  chop  lettuce  or  celery,  and  apples.  Mix  with 
French  or  mayonnaise  dressing.  Then  add  an  equal  amount 
of  rolled  raw  cereals  and  serve.  Parsley  or  watercress  may  be 
added.  A  syrup  dressing  or  onions  combine  well  with  it. 
Peaches  and  apricots  may  be  used  in  place  of  apples  and  car- 
rots. Onions  should  not  be  used  with  peaches  or  apricots. 


CHAPTER    IX. 
GELATINES    AND    TOASTS. 

GELATINE     PREPARATIONS. 

Gelatine  is  a  valuable  food  for  the  sick.  The  nutritive  value 
of  gelatine  is  under-estimated.  While  it  alone  cannot  sustain 
life,  it  is  superior  to  beef  tea,  and  if  eaten  with  other  articles 
which  supply  the  elements  which  it  lacks,  it  can  partially  take 
the  place  of  meat  and  other  nitrogenous  foods  for  sick  people 
and  for  people  of  sedentary  habits.  For  people  who  do  hard 
labor  gelatine  is  of  little  value. 

FRUIT    GELATINE. 

To  prepare  fruit  gelatine  the  acid  and  super-acid  fruits  are 
best,  and  no  more  sugar  should  be  used  than  is  necessary. 
Gelatine  preparations  must  be  kept  on  ice,  or  in  a  very  cold 
place,  and  not  be  prepared  in  large  quantities,  as  they  easily 
putrefy.  For  the  sick  and  for  children,  it  should  not  stand 
longer  than  twenty-four  hours,  and  it  should  not  be  kept  in 
metallic  dishes.  The  best  time  to  serve  gelatine  is  for  the 
evening  meal.  It  may  be  served  wtih  sterilized  cream,  and 
zwieback  or  wafers. 

Prepare  some  gelatine  according  to  directions  on  package. 
Add  to  it  juice  from  preserved  apples,  cherries,  raspberries, 
strawberries  or  currants. 

GELATINE  PUDDING  MADE  WITH  SOUR  MILK. 
Prepare  some  white  gelatine  with  two  cups  of  water.  Take 
twice  the  amount  of  gelatine  directed  and  add  one-half  cup  of 
sugar.  Remove  from  the  fire,  cool  slightly,  then  add  two 
cups  of  sour  milk  which  has  been  beaten,  and  mix  all  well. 
Flavor  and  set  in  a  cool  place.  Serve  with  sweet  cream  and 
zwieback. 

WHIPPED     SOUR     MILK. 

Beat  one  quart  of  thick,  sour  milk  with  an  egg  beater  for 
10  minutes.  Serve  with  zwieback  in  soup  plates.  Three-fifths 


112  GELATINES. 

lablespoonful  of  powdered  sugar  and  a  little  cinnamon  may 
be  added,  if  it  is  agreeable. 

Whipped  sour  cream  may  be  prepared  the  same  as  sour  milk. 

WHIPPED    SWEET    CREAM. 

Whip  one  quart  of  sweet,  thick  cream  with  two-fifths  of  a 
tablespoonful  of  powdered  sugar,  add  a  little  vanilla,  if  desired. 
Serve  with  fruit  gelatines  or  ground  white  figs,  stewed  prunes, 
baked  apples  or  raw  fruits,  such  as  peaches,  strawberries,  rasp- 
berries or  bananas. 

BANANA     GELATINE. 

Prepare  some  gelatine  with  orange,  cranberry  or  lemon 
juice.  When  nearly  cold,  cut  up  some  bananas  and  mix  with 
the  gelatine.  Flavor  and  set  on  ice,  serve  with  whipped  or 
sterilized  cream. 

PINEAPPLE     GELATINE. 

Prepare  some  gelatine  with  lemon  or  orange  juice.  When 
nearly  cold,  add  some  fresh  or  canned  pineapple.  Serve  with 
whipped  or  sterilized  cream,  and  zwieback. 

BEER     GELATINE. 

Prepare  with  rye  beer  in  the  same  way  as  the  fruit  juice. 
Take  one  pint  of  beer  to  one  pint  of  water.  Use  the  imported 

BLANC    MANGE. 

Prepare  some  gelatine  with  milk,  sugar  and  a  little  salt.  Re- 
move from  the  fire,  set  on  ice,  and  mix  with  boiled  custard  when 
cool.  Flavor  with  vanilla  or  bitter  almond. 

CALVES'    FOOT    JELLY. 

Wash  a  calf's  foot  several  times  in  hot  and  cold  water.  Bring 
to  a  boil  and  pour  off  the  first  water.  Bring  to  a  boil  again, 
add  some  salt,  and  cook  from  two  to  three  hours.  Strain 
through  a  cheesecloth.  The  next  day  remove  the  fat,  bring 
to  a  boil  again,  add  one  to  two  cups  of  wine,  the  juice  and  rind 
of  several  lemons  or  oranges,  and  sufficient  sugar  to  counter- 
act the  sour  taste.  Pour  into  a  dish  which  has  been  oiled,  and 
set  on  ice.  It  may  be  served  with  whipped  cream  or  the  beaten 
whites  of  eggs,  and  shredded  wheat  or  zwieback. 


GELATINES.  113 

SNOW    PUDDING. 

Soak  some  gelatine  according  to  directions.  Add  a  pint  of 
boiling  water,  some  tart  fruit  juice  and  the  necessary  amount  of 
sugar.  Let  it  come  to  a  boil,  stir  and  strain,  and  let  stand  in  a 
cold  place  for  several  hours.  When  it  begins  to  set,  beat  up 
the  whites  of  two  eggs  with  a  little  salt  or  lemon  juice,  and 
sugar,  and  mix  with  the  gelatine.  Pour  into  molds  and  set  on 
ice.  Serve  with  whipped  cream  or  custard  sauce. 

RICE    GELATINE. 

Boil  one  cup  of  rice  in  about  three  pints  of  water  with  a 
little  salt,  for  40  minutes.  Soak  gelatine,  half  the  amount  di- 
rected on  the  package,  and  when  soft,  add  the  strained  rice 
water  to  it,  bring  to  a  boil,  sweeten  to  taste,  and  put  into  molds 
or  cups.  Serve  with  whipped  or  sterilized  cream  and  zwieback. 
Merk's  sugar  of  milk  should  be  used  if  prepared  for  the  sick. 

TOMATO    GELATINE. 

Strain  a  can  of  tomatoes,  mix  with  soaked  gelatine  and  bring 
to  the  boiling  point,  adding  lemon  or  salt,  if  desired.  Put  into 
molds  and  set  in  a  cool  place.  Serve  with  cold  meat  or  fish, 
olives  and  greens. 

BARLEY    GELATINE. 

Prepare  like  rice  gelatine.  Half  rice  and  half  barley  may  be 
used.  Dried  raisins  or  currants  may  be  added,  if  desired. 

WHEAT     GELATINE. 

Cook  three  tablespoonsful  of  Cream  of  Wheat  writh  two  or 
three  pints  of  water  and  some  salt.  Boil  20  to  30  minutes. 
Strain  and  prepare  like  rice  gelatine.  Flavor  according  to 
desire.  If  the  rind  of  a  lemon  is  used,  boil  with  the  gelatine. 
This  gives  it  an  excellent  flavor. 

BUCKWHEAT     GELATINE. 

Wash  the  buckwheat  groats  several  times  with  cold  water, 
then  soak  or  put  into  boiling  water  at  once.  Boil  from  30  to  40 
minutes.  Flavor  to  taste.  Finish  like  the  foregoing.  It  is 
very  good  during  the  winter. 


H4  GELATINES. 

OAT  GELATINE. 

Wash  and  soak  one  cupful  of  steel  cut  oats  in  two  quarts  of 
\vater.  Add  some  bran,  if  desired.  Boil  30  to  40  minutes  with 
a  little  salt,  and  drain  and  strain.  Do  not  press  the  starch 
through.  Prepare  like  rice  gelatine. 

BRAN    GELATINE. 

Soak  one  cupful  of  bran  in  three  pints  of  soft  water  for  sev- 
eral hours,  or  over  night;  one-half  cupful  of  rylax  or  black 
crusts  may  be  added.  Bring  to  a  boil  slowly  and  let  simmer 
for  15  or  20  minutes.  Soak  some  gelatine,  a  little  less  than  the 
directions  call  for.  Add  the  strained  bran  juice  and  a  few 
dried  currants  which  have  been  soaked  in  boiling  water.  If 
sugar  is  desired,  add  a  small  tablespoonful.  Let  it  come  al- 
most to  the  boiling  point,  add  salt,  and  put  into  molds.  Serve 
plain  or  with  sterilized  cold  cream. 

RYE    GELATINE. 

Prepare  like  bran,  gelatine,  using  less  bran.  Toast  thorough- 
ly brown  three  or  four  slices  of  stale  pompernickel  and  soak 
with  the  bran.  If  boiling  water  is  used  for  soaking,  less  time 
will  be  required  for  it.  A  stick  of  cinnamon  gives  the  rye  a 
good  flavor.  Rylax  may  be  used  in  place  of  pompernickel. 

PEA     GELATINE. 

Wash  and  soak  over  night  one  cupful  of  whole  dried  green 
peas  in  three  pints  of  soft  water.  The  next  day  let  them  slowly 
come  to  a  boil  and  add  cut-up  onions,  carrots,  celery  or  parsley, 
and  salt  if  desired.  Simmer  slowly  in  earthen  ware  for  one 
hour  at  least.  Strain  and  prepare  with  gelatine  as  directed  in 
the  foregoing.  Do  not  press  the  peas  hard  through  a  strainer; 
allow  only  a  little  pulp  in  the  broth.  Serve  with  zwieback 
spread  with  almond  butter  or  with  a  little  finely  ground  walnut 
meat. 

COFFEE     GELATINE. 

Pour  two  pints  of  boiling  water  on  four  or  five  tablespoons- 
ful  of  coarsely  ground  coffee.  Steep  (not  boil)  for  five  min- 
utes, then  strain.  Soak  some  gelatine  according  to  directions 


GELATINES.  115 

on  package.  When  soft,  mix  with  the  hot  coffee,  add  sugar 
to  suit  the  taste,  and  let  it  come  almost  to  the  boiling  point. 
Mix  well  and  pour  into  molds  or  cups,  which  have  been  rinsed 
in  cold  water.  Serve  with  whipped  or  sterilized  cream,  and 
zwieback  or  Nabisco. 

CEREAL  COFFEE  GELATINE. 

Prepare  some  strong  cereal  coffee  according  to  directions  on 
package.  Prepare  like  the  above.  A  small  amount  of  coffee 
may  be  mixed  with  the  cereal  coffee,  just  before  removing 
from  the  fire. 

CHOCOLATE     GELATINE. 

Grate  eight  tablespoonsful  of  chocolate,  put  into  a  pint  of 
cold  sweet  milk,  bring  to  a  boil,  and  add  a  few  tablespoonsful 
of  sugar.  Soak  some  gelatine,  and  when  soft,  add  one  pint  of 
hot  milk  an,d  heat  to  the  boiling  point.  Then  mix  with  the  hot 
milk  containing  the  chocolate,  pour  into  molds  or  cups,  and  set 
in  a  cool  place.  Serve  with  cream,  zwieback  or  Nabisco. 

For  invalids,  it  is  better  to  prepare  the  gelatine  and  choco- 
late in  water  instead  of  milk,  and  serve  with  whipped  or  ster- 
ilized cream. 

WINE     GELATINE. 

Use  part  wine,  sherry  or  claret.  Prepare  like  fruit  gelatine. 
Serve  with  cream  or  custard  sauce,  and  wafers. 

BREAD     GELATINE. 

Toast  two  slices  of  white  and  two  slices  of  black  bread.  Pour 
three  pints  of  boiling  water  on,  them.  Simmer  for  half  an  hour. 
Soak  some  gelatine,  and  when  dissolved,  strain  the  bread- 
\vater  and  add  to  the  gelatine.  Bring  to  a  boil,  add  sugar,  and 
fiavor  with  a  little  wine  or  lemon  juice.  Pour  it  into  molds  and 
cool. 

BEAN     GELATINE. 

Prepare  like  pea  gelatine  with  or  without  flavoring.  Lima 
beans  or  horse  beans  are  best  in  summer;  small  white  beans 
in  the  fall ;  red,  brown,  or  black  beans  are  best  in  cold  weather, 
as  they  are  richer  in  iron  and  minerals.  They  can  all  be  served 
plain  with  toast  or  zwieback  and  butter,  cream  or  nut  prepara- 


ii6  TOASTS. 

tions.     Black  toast  or  crusts   combine  better  with   lima  and 
white  beans  than  white  toast  or  bread. 

LENTIL    GELATINE. 

Prepare  like  the  foregoing.    Flavor  richly  with  onions.  Serve 
with  white  toast. 


TOASTS. 

WATER    TOAST. 

Use  zwieback,  or  toast  some  stale  white  bread  over  the  open 
fire.  Lay  on,  a  plate  and  pour  over  it  quickly  boiling  water, 
slightly  salted,  and  drain  off  at  once.  Serve  plain,  or  spread 
with  sweet  butter,  or  the  yolk  of  an  egg. 

TOMATO    TOAST. 

Prepare  like  the  foregoing,  spreading  with  tomato  puree  in 
place  of  butter.  Drink  with  it  rich  fresh  milk.  This  is  excel- 
lent for  people  who  have  difficulty  in  digesting  milk.  Strained 
hot  tomato  juice  may  be  used  in  place  of  water. 

BARLEY    TOAST. 

Prepare  like  tomato  toast.  Use  thick,  barley  jelly  prepared 
from  pearl  barley,  or  soften  the  toast  with  barley  water. 

RICE     TOAST. 

Use  thick  rice  jelly  prepared  from  Carolina  rice.  Flavor 
with  cinnamon.,  if  desired. 

RYE    OR    BRAN    TOAST. 

Make  a  strong  tea  from  toasted  black  bread  and  bran,  and 
prepare  like  the  foregoing. 

PRUNE    TOAST. 

Soften  some  black  or  white  toast  with  boiling  water,  and  add 
a  little  salt.  Spread  with  thick  prune  juice.  Sterilized  cream 
may  be  added. 

APRICOT    TOAST. 

Prepare  the  same  as  prune  toast.  Add  cream  or  a  piece  of 
butter  and  the  yolk  of  an  egg. 


TOASTS.  117 

APPLE    TOAST. 

Use  thick  apple  sauce.  Prepare  the  same  as  apricot  toast. 
The  four  last  recipes  are  excellent  for  constipation. 

MILK    TOAST. 

Scald  some  fresh  milk.  Add  a  stick  of  cinnamon,  if  desired. 
Pour  over  white  or  black  toast. 

CREAM  TOAST.    No.  i. 

Prepare  like  water  toast.  Bring  some  fresh  cream  to  a  boil 

with  a  stick  of  cinnamon.  Add  when  the  toast  is  soft.     Use 
black  or  white  toast. 

CREAM    TOAST.    No.  2. 

Prepare  a  white  sauce  from  butter,  salt,  flour  and  hot  water, 
as  directed  in  "Sauces."  Add  one-fourth  of  a  cup  of  hot  cream 
and  pour  over  black  toast,  which  has  been  softened  with  one- 
half  cup  of  hot  water. 

CREAM    TOAST.    No.  3. 

Use  sweet  whey  in  place  of  hot  water,  and  prepare  as  No.  2. 
The  cream  may  be  omitted. 

CELERY    TOAST. 

Cut  some  celery  an-d  cook  until  tender.  Soften  the  toast  with 
the  celery  water.  Prepare  a  plain  butter  sauce  and  add  cream, 
if  desired.  Mix  with  the  celery  and  pour  over  the  toast. 

CLAM    TOAST.    No.  i. 

Soften  the  toast  with  hot  clam  broth  and  strain,  if  desired. 
Mix  the  remainder  with  hot  cream  and  pour  over  the  toast. 

CLAM    TOAST.    No.  2. 

Soften  the  toast  with  clam  broth.  Prepare  a  white  sauce 
from  the  remainder,  add  hot  cream  and  pour  over  the  toast. 

OYSTER    TOAST. 
Prepare  like  the  clam  toast,  with  or  without  cream. 

SPINACH    TOAST. 

Cut  off  the  stems  and  select  only  fresh  tender  leaves.  Cook 
and  chop  as  fine  as  possible,  flavoring  with  butter  and  lemon 


u8  TOASTS. 

juice.  Soften  some  black  or  white  toast  with  broth  or  spinach 
water,  and  add  the  spinach.  Serve  with  hard  boiled  eggs  for 
dinner.  If  it  is  desired  for  supper,  and  if  the  patient's  stomach 
is  delicate,  use  only  the  hard  yolks.  Fried  beach-nut  bacon 
may  be  added.  If  the  flavor  of  onion  is  desired,  remove  the 
onion  before  serving.  This  is  good  for  constipation. 

EGG    TOAST.    No.  i. 

Beat  one  egg  with  three  tablespoonsful  of  water  or  soup 
stock,  and  a  little  salt.  Let  the  toast  soften  in  it  and  fry  to  a 
golden  brown  in  one-half  butter  and  half  vegetable  fat  or  oil. 

EGG    TOAST.    No.  2. 

Use  cream  or  unsweetened  condensed  milk.  Beat  up  with 
eggs,  salt  and  cinnamon,  and  prepare  like  the  foregoing.  This 
is  good  for  diabetic  patients. 


CHAPTER    X. 
FRUITS,  PUDDINGS  AND   GRUELS. 

STERILIZED     DRIED     FRUITS. 

Place  some  dried  cherries,  apricots,  currants  or  prunes  in 
a  Mason  jar.  Fill  to  the  top,  cover  with  water,  and  let  stand 
over  night.  The  next  day  set  the  jar  into  a  water  bath,  heat 
to  the  boiling  point,  then  cool.  Enough  can  be  prepared  to 
last  for  several  days.  The  juice  may  be  used  again  for  soaking, 
or  it  can  be  used  for  fruit  gruels. 

SOAKED    FRUIT.    No.  i. 

Wash  some  dried  fruit,  put  into  a  bowl,  pour  over  some  hot 
or  cold  water,  place  over  it  a  little  saucer  with  a  weight  upon 
it;  in  this  way  it  requires  less  water;  let  stand  over  night.  It 
is  ready  for  use  the  next  morning,  and  may  be  mixed  with 
boiled  cereals  in  place  of  sugar. 

SOAKED    FRUIT.    No.  2. 

Place  some  dried  fruit  in  a  bowl,  pour  over  it  some  hot 
cereal  coffee.  Use  in  the  same  way  as  number  one.  This  is 
excellent  for  people  suffering  with  fermentation  of  the  stomach. 
The  cereal  coffee  acts  as  a  preservative. 

FIG    BUTTER.    No.  i. 

Wash  some  dried  figs,  dry  them ;  then  cut  into  small  pieces, 
and  grind  on  a  nut  grinder.  Mix  with  one-fourth  (in  quantity) 
of  ryenuts.  Serve  with  whipped  or  sterilized  cream. 

FIG    BUTTER.     No.  2. 

Prepare  as  the  foregoing.  Mix  with  about  one-third  or  one- 
fourth  of  ground  nuts,  also  with  ryenuts,  if  desired.  Serve 
with  lettuce. 

RAISIN    OR    CURRANT    BUTTER. 
Prepare  like  figs.     Mix  with  ground  nuts.     Serve  with  let- 
tuce or  with  chopped  apples. 


120  FRUITS. 

GROUND     DATES. 

Remove  the  stones  and  prepare  as  above.  Mix  with  rye- 
nuts  or  orange  juice.  Serve  with  lettuce  and  sliced  bananas  or 
nuts. 

GROUND    DRIED    PRUNES. 

Prepare  like  figs.  Mix  with  ryenuts.  Serve  with  cream  or 
with  nuts  and  lettuce. 

BAKED     APPLES. 

Wash  and  remove  the  core ;  then  place  in  a  baking  tin,  stem 
end  down;  pour  over  some  water  and  a  little  sugar,  if  desired, 
bake  in  a  moderate  oven  until  tender.  Let  cool  and  serve  plain 
with  butter  and  bread  or  with  whipped  or  sterilized  cream. 

BAKED     PEACHES. 
Prepare  the  same  as  baked  apples,  and  serve  with  cream. 

AMBROSIA. 

Mash  baked  apples  very  fine  and  rub  through  a  colander. 
Mix  with  soaked  or  stewed  raisins,  if  desired.  Serve  in  place 
of  apple  sauce  with  beaten  whites  of  egg  or  whipped  cream 
and  zwieback. 

BAKED    APPLES    IN    GELATINE. 

Prepare  in  the  usual  way,  pour  some  fruit  or  rye  gelatine 
over  them. 

APPLE     SAUCE.     No.  i. 

Wash  some  tart  apples,  cut  into  four  pieces  and  remove  the 
seeds;  steep  with  a  little  water  and  sugar  until  tender.  Then 
mash  fine  with  a  potato  masher  and  run  through  a  colander. 
Add  a  piece  of  butter  while  warm.  Apple  sauce  prepared  in 
this  way  is  more  wholesome  than  prepared  from  apples  that 
have  been  peeled. 

APPLE     SAUCE.     No.  2. 

Soak  some  dried  apples  over  night,  steep  for  30  or  40  minutes 
with  a  piece  of  cinnamon  and  a  little  sugar,  and  mash  fine  with 
a  potato  masher.  Add  a  piece  of  butter.  Let  cool  and  serve 
with  fish,  eggs,  boiled  beef  or  cheese. 


FRUITS.  121 

APPLE    SNOW. 

Prepare  some  apple  sauce  from  dried  or  -fresh  apples,  run 
through  a  colander ;  when  cool,  mix  with  the  snow  of  whites  of 
eggs.  Serve  with  zwieback. 

APRICOT    SNOW. 
Prepare  same  as  apple  .snow. 

APRICOT    SAUCE. 

Wash  some  dried  apricots  thoroughly,  cut  into  small  pieces, 
soak  over  night,  then  simmer  slowly  until  soft.  Run  through 
a  colander  and  add  a  piece  of  fresh  butter  while  warm.  Serve 
with  French  toast,  corn  bread,  corn  cakes,  steamed  puddings 
or  omelet ;  also  good  with  fish  and  meats,  especially  fat  meats. 

GOOSEBERRY    COMPOT. 

Remove  the  stems,  wash  the  berries  and  pour  some  boiling 
water  on  them.  Let  stand  5  minutes;  then  pour  off  the  water 
and  add  fresh  boiling  water,  a  stick  of  cinnamon  and  the  neces- 
sary amount  of  sugar.  Thicken  with  cornstarch.  Serve  with 
unleavened  pancakes. 

GOOSEBERRY    PUDDING. 

Prepare  the  gooseberries  in  the  same  manner  as  for  compot, 
but  use  more  water.  When  done,  strain  and  thicken  with  corn- 
starch.  Let  boil  10  to  15  minutes.  Serve  hot  or  cold  with 

STEWED    BLACKBERRIES. 

Wash  a  pint  of  blackberries,  put  on  to  cook  with  about  two 
pints  of  boiling  water  and  a  stick  of  cinnamon.  Let  simmer 
slowly  and  add  a  few  tablespoons  of  sugar.  When  nearly  done 
thicken  with  a  little  cornstarch.  Cool  and  serve  with  milk  rice, 
custard  or  pancakes. 

STEWED     HUCKLEBERRIES. 
Prepare  the  same  as  stewed  blackberries.    Strain,  if  desired, 

BAKED    APPLES    IN    OIL. 

Wash  some  tart  apples,  wipe  and  core  them.  Have  some 
vegetable  oil,  goose  grease  or  lard  boiling  hot,  drop  in  the 
apples  and  cook  until  tender.  Let  cool  and  reheat  when  needed. 


122  PUDDINGS. 

BEER    GRUEL. 

Soak  a  half  cup  of  instantaneous  tapioca  with  a  half  cup  of 
water  for  10  minutes.  Bring  a  cup  of  water  and  a  cup  of  beer 
with  a  stick  of  cinnamon  to  a  boil,  stir  in  the  tapioca,  let  boil  to 
minutes,  add  sugar  and  salt.  Then  remove  from  the  fire,  add 
three  to  five  tablespoonsful  of  fresh  hot  cream  and  serve.  A 
piece  of  butter  and  the  yolk  of  an  egg  can-  serve  as  substitute 
for  the  cream.  Serve  with  zwieback. 

APPLE    TAPIOCA. 

Prepare  as  the  foregoing,  from  apple  cider  or  unfermented 
apple  juice.  Serve  with  cream  or  with  butter  and  the  yolk  of 
an  egg.  Hot  or  cold.  Serve  with  zwieback  or  wafers. 

TOMATO    TAPIOCA. 

Use  one  cup  of  strained  tomato  juice  to  one  of  water.  Pre- 
pare as  the  above.  Serve  with  cream  and  zwieback. 

BERRY    TAPIOCA. 

Cook  one  quart  of  raspberries  or  blackberries  with  two 
quarts  of  water,  a  piece  of  cinnamon,  add  three-fourths  to  one 
cup  of  sugar,  let  boil  slowly,  then  strain  and  cool.  Reheat  and 
prepare  with  instantaneous  tapioca.  Pour  on  a  soup  plate, 
pour  sterilized  cream  over  it.  In  cold  weather,  the  cream  as 
well  as  the  tapioca  should  be  served  warm. 

RHUBARB     PUDDING. 

Wash  the  stalks  and  cut  off  the  green  end.  Cut  the  remain- 
der in  small  pieces  and  steep  in  earthenware  with  a  stick  of 
cinnamon.  When  tender,  strain  and  add  the  necessary  amount 
of  sugar.  Dissolve  some  cornstarch,  arrowroot  or  agar-agar 
v/ith  cold  water  and  stir  into  the  fruit  juice.  Let  boil  10  min- 
utes and  serve  warm  on  soup-plates  with  sterilized  cream  or 
put  into  molds  and  cool.  If  it  is  eaten  warm,  it  is  preferable 
to  let  the  fruit  juice  cool  first,  then  reheat  and  add  the  thick- 

APPLE    PUDDING. 

Save  all  the  peeling  from  several  days;  add  a  few  whole 
apples.  Cook  with  water,  strain  and  prepare  like  rhubarb  pud- 
ding. 


PUDDINGS    AND    GRUELS.  123 

CURRANT,    RASPBERRY    OR    PEACH    PUDDING. 

Prepare  the  same  as  the  foregoing.  If  peaches  or  peach 
skins  are  used,  do  not  press  much  of  the  pulp  through.  It  is 
better  to  use  more  peeling  than  whole  fruits.  In  serving  peach 
or  apple  salad,  the  peelings  can  be  saved  from  a  day  or  two  and 
preserved  by  stewing  them  in  a  little  water  until  ready  for  use. 

LEMON    FILLING    FOR    PIE. 

Stir  the  yolks  of  three  eggs  with  one-half  cup  of  sugar,  add 
the  grated  rind  and  juice  of  two  lemons  or  one  lemon  and  one 
orange,  then  add  two  tablespoons  of  cornstarch,  one  of  butter 
and  one  and  one-half  cup  of  hot  water.  Stir  in  a  double  boiler 
over  the  fire  until  it  is  thick.  Then  pour  it  into  the  baked 
crust.  Beat  the  whites  with  a  tablespoon  of  sugar  and  a  little 
lemon  juice.  Put  over  the  top  and  brown  in  the  oven. 

STRAWBERRIES    WITH    WHIPPED    CREAM. 
Select  fresh  ripe  berries  and  wash.    Put  the  desired  amount 
on  flat  medium-sized  plates.     Beat  up  some  cream  with  the 
whites  of  several  eggs  and  a  little  powdered  sugar.     Cover  the 
berries  with  the  cream  and  serve  with  wafers  or  triscuit. 

PEACHES    AND    PEARS    WITH    WHIPPED    CREAM. 
Peel  and  slice  them.     Prepare  and  serve  the  same  as  the 
foregoing.    These  dishes  are  not  good  for  delicate  stomachs. 

PLAIN     JUNKET.  ' 

Warm  one  pint  of  milk  to  blood  heat,  flavor  as  desired ;  stir 
in  one  junket  tablet  which  has  been  dissolved  in  a  little  water 
and  pour  into  a  dish ;  set  on  ice.  Serve  with  cranberry  or 
prune  sauce  and  wafers. 

WINE    GRUEL. 

Bring  equal  parts  of  white  or  red  wine  and  water  to  a  boil, 
flavor  with  lemon  rind  or  cinnamon,  add  sugar,  thicken  with 
instantaneous  tapioca  or  with  potato  flour.  Serve  plain  or  add 
a  piece  of  butter  and  the  yolk  of  an  egg. 

WINE    GRUEL    OF    PORT    OR    SHERRY. 
Soak  some  plain  sago  or  tapioca  for  about  three  hours,  then 
pour  into  boiling  water,  add  sugar,  lemon  rind,  and  a  pinch  of 


124  PUDDINGS    AND    GRUELS. 

salt.  When  almost  done,  add  port  or  sherry  (one  to  three 
ounces  to  one  person).  Serve  plain,  or  with  butter  and  the 
yolk  of  an  egg. 

WINE  GRUEL  OF  RED  CLARET. 
Bring  equal  parts  of  wine  and  water  to  a  boil,  thicken  with 
potato  flour  or  instantaneous  tapioca,  add  sugar  and  a  little  salt, 
add  a  small  amount  of  preserved  raspberries  or  strawberries, 
jam  or  jellies,  or  sliced  pineapple.  The  whites  of  several  eggs 
beaten  to  a  snow  with  a  little  salt  may  be  mixed  with  it  before 
serving.  Zwieback  or  wafers  is  a  good  addition. 

RICE    GRUEL.    No.  i. 

Mix  two  to  three  tablespoonsful  of  rice  flour  with  a  little  cold 
v.ater,  add  to  it  a  pint  of  boiling  water,  two  level  tablespoonsful 
of  sugar  of  milk,  salt  to  taste,  boil  fifteen  to  twenty  minutes. 
Put  on  a  soup  plate,  pour  hot  or  cold  sterilized  cream  over  it. 

RICE    GRUEL.    No.  2. 

Prepare  as  number  one.  After  removing  from  the  fire,  add 
?  piece  of  butter,  and  the  yolk  of  an  egg,  mix  thoroughly,  then 
put  on  a  soup  plate.  Serve  with  or  without  cream. 

CHOCOLATE    CORNSTARCH. 

Bring  a  pint  of  water  to  a  boil,  mix  with  two  tablespoonsful 
of  chocolate,  let  boil  two  minutes,  then  thicken  with  two  table- 
spoons of  cornstarch.  Flavor  with  salt  and  vanilla.  Pour  on  a 
soup  plate.  Serve  with  sterilized  cream,  hot  or  cold. 

BOILED  CUSTARD. 

Bring  one  pint  of  sweet  cream  or  rich  milk  and  one  pint  of 
water  to  a  boil  with  a  piece  of  vanilla.  Then  mix  one  table- 
spoonful  of  cornstarch  with  a  little  cold  water  and  three  yolks 
of  eggs,  two  tablespoonsful  of  sugar,  and  a  little  salt.  Add  all 
to  the  boiling  milk,  stir  over  the  fire  or  in  a  double  boiler  until 
it  thickens.  Remove  and  beat  until  nearly  cold.  Put  on  ice. 
It  may  be  served  with  zwieback  and  fruit  juice  or  with  fresh 
berries.  For  dyspeptics,  it  is  better  if  prepared  with  water  and 
better  instead  of  milk  and  served  Avith  sterilized  cream. 


PUDDINGS    AND    GRUELS.  125 

BLACKBERRY  SAGO. 

Boil  one  quart  of  blackberries  with  about  two  quarts  of 
water  and  some  sugar  very  slowly,  then  strain  and  cool,  bring 
to  a  boil  again,  prepare  with  instantaneous  tapioca  or  plain 
sago.  The  latter  must  be  well  soaked.  Serve  warm  with 
zwieback  or  wafers  and  sweet  butter. 

APPLE    SAGO. 

Boil  tart  apples  with  the  skin  in  plenty  of  water;  when 
tender  strain  and  cool.  Reheat,  flavor  with  cinnamon  and 
sugar.  Prepare  with  instantaneous  tapioca  or  plain  sago.  After 
removing  from  the  fire  add  orange  juice,  lemon,  butter  and 
the  yolk  of  an  egg  or  serve  with  sterilized  cream. 

ONION     GRUEL.     No.  i. 

Cut  fine  three  or  four  onions,  stew  them  in  a  quart  of  water 
very  slowly  and  keep  them  well  covered.  When  tender  strain ; 
heat  butter  or  olive  oil  and  thicken  with  mixed  flour ;  add  the 
onion  broth  slowly,  let  boil  a  few  minutes.  Flavor  with  salt 
and  lemon..  One-half  soup  stock  and  one-half  onion  broth  may 
be  used.  Cream  can  be  added  if  desired. 

ONION    GRUEL.    No.  2. 

Put  one-half  of  a  cup  of  barley  to  soak,  boil  with  four  dried 
or  green  onions.  Add  salt,  and  strain. 

BREAD  GRUEL.  No.  i.  (WITH  BARLEY.) 
Soak  and  boil  one-half  cup  of  barley  with  salt  in  three  pints 
of  water,  very  tender,  until  there  remains  about  a  cup  of  liquid. 
Strain  this.  Then  take  some  French  bread  or  soda  crackers, 
pour  sufficient  boiling  water  and  a  tablespoonful  of  milk  sugar 
or  cane  sugar  on  it,  let  stand  until  it  is  perfectly  soft,  or  until 
the  water  is  all  soaked  into  the  bread.  Then  add  the  cup  of 
barley  water,  let  all  boil  for  a  few  minutes  or  until  bread  and 
barley  are  well  united.  It  may  be  strained,  if  desired. 

BREAD     GRUEL.     No.  2.  (WITH  BRAN.) 
Take  a  cup  of  select  bran,  simmer  slowly  with  two  pints  of 
water  and  a  little  salt,  while  boiling,  add  three  tablespoonsful 
of  milk  sugar  or  a  teaspoonful  of  can  sugar.    Strain,  finish  like 


126  GRUELS. 

bread  gruel  number  one.    Add  dried  soaked  sweet  fruit,  if  de- 
sired. 

BREAD  GRUEL.  No.  3.  (WITH  OATS  AND  BRAN.) 

Take  one-third  of  steel  cut  oats  and  two-thirds  of  bran. 
Prepare  like  bread  gruel  number  one.  Add  sweet  fruits,  if  de- 
sired. OATMEAL  GRUEL.  (WITH  BRAN.) 

Soak  a  half  cup  of  steel  cut  oats  or  rolled  oats  and  a  cup  of 
bran.  Put  on  to  boil  with  three  pints  of  cold  or  boiling  water 
and  salt.  Let  boil  slowly  for  three-fourths  of  an  hour.  Strain, 
add  butter  and  serve.  This  is  excellent  for  nursing  mothers. 
Use  more  water  if  it  is  desired  thin. 

CORNMEAL     GRUEL. 

Put  one-half  to  three-fourths  of  a  cup  of  corn  meal  to  boil 
with  three  pints  of  boiling  water  and  some  salt.  Let  boil  fast 
during  the  first  ten  minutes,  then  set  aside  and  boil  slowly  for 
twenty  or  thirty  minutes.  Remove  from  the  fire,  add  a  small 
tablespoonful  of  butter,  the  yolk  of  an  egg  and  a  few  drops 
of  lemon ;  the  rind  of  the  lemon  may  be  grated  over  it.  Mix 
all  well,  pour  on  a  soup  plate,  eat  plain  or  with  hot  sterilized 
cream.  The  butter,  egg  and  lemon,  may  be  left  out,  and  cream 
added  only.  CODFISH  GRUEL. 

Soak  two  tablespoonsful  of  shredded  codfish  for  twenty  min- 
utes, change  the  water  several  times.  Add  boiling  water  and 
flavor  with  onion.  Heat  butter  or  olive  oil,  thicken  with  mixed 
flour,  add  the  onion  water  slowly,  at  last  the  soaked  codfish. 
Let  all  boil  a  few  minutes.  Chopped  parsley  and  hot  cream 
may  be  added,  if  desired.  Serve  with  toast. 

BARLEY    GRUEL. 

Soak  a  half  cup  of  pearl  barley,  put  on  to  boil  with  three  pints 
of  water,  add  salt  and  three  tablespoonsful  of  milk  sugar.  Let 
boil  slowly  for  one  hour,  then  strain.  Heat  a  tablespoonful  of 
butter,  thicken  with  mixed  flour,  add  the  barley  gruel  gradually, 
let  all  boil  a  few  minutes,  then  serve. 

WHEAT    GRUEL. 

Put  two  to  three  tablespoons  of  cream  of  wheat  or  farina 
into  a  saucepan.  Add  a  pint  of  boiling  water,  a  pinch  of  salt, 


GRUELS.  127 

and  a  tablespoon  of  milk  sugar.  Let  boil  half  an  hour.  Re- 
move from  the  fire  and  mix  with  a  teaspoon  of  butter  or  two 
to  three  ounces  of  hot  cream.  Dried  soaked  raisins  or  currants 
may  be  added.  GLUTEN  GRUEL. 

Prepare  as  directed  on  package.  Add  cream  or  butter  and 
the  yolk  of  an  egg. 

RAW    CEREAL    GRUEL. 

Soak  one-half  to  one-third  cup  of  flaked  raw  cereal  with  a 
cup  or  more  of  warm  salted  water.  Let  stand  for  several 
hours  or  over  night  in  a  warm  place.  Serve  plain  or  with  sweet 
dried  fruits  and  fresh  cream. 

MIXED     FLOUR     GRUEL.    No.  i. 

Mix  two  tablespoonsful  of  mixed  flour  with  a  little  cold 
water,  add  two  to  three  cups  of  boiling  water,  salt  and  a  table- 
spoonful  of  milk  sugar.  Let  boil  ten  to  fifteen  minutes,  remove 
from  the  fire.  Add  two  to  four  ounces  of  hot  cream.  Flavor 
with  vanilla,  cinnamon,  grated  lemon  rind  or  bitter  almond. 

MIXED     FLOUR    GRUEL.     No.  2. 

Put  to  boil  the  same  amount  of  flour  as  in  number  one.  Use 
a  cup  of  rich  milk  and  one  and  one-half  of  water  instead  of 
wetter  alone.  Flavor  and  serve. 

ARROWROOT     GRUEL. 
Prepare  the  same  as  mixed  flour  gruel.    Add  hot  cream. 

NUT    GRUEL.    No.  i. 

Mix  two  tablespoonsful  of  mixed  flour  with  alittle  cold 
v  ater,  add  two  to  three  cups  of  boiling  water,  salt,  and  a  tea- 
spoonful  of  sugar,  if  desired.  Boil  10  to  15  minutes.  Stir  a 
tablespoonful  of  almond-butter  or  combination  nut-butter  with 
one  or  two  tablespoonsful  of  water  to  a  smooth  paste,  add  the 
gruel  gradually,  mix  all  well  and  serve. 

NUT    GRUEL.    No.  2. 

Heat  a  tablespoonful  of  butter  in  a  flat  saucepan,  thicken 
with  mixed  flour,  add  two  cups  of  boiling  water,  and  salt,  let 


128  GRUELS. 

boil  a  few  minutes.  Stir  smooth  a  teaspoonful  of  almond- 
butter  with  cold  water,  add  the  gruel,  mix  well,  flavor  with 
lemon,  if  desired. 

SAGO     GRUEL. 

Wash  and  soak  a  half  cup  of  sago  for  several  hours  in  a  cup 
or  more  of  cold  water.  Put  into  three  cups  of  boiling  water, 
add  snlt,  a  tablespoonful  of  milk  sugar,  or  a  teaspoonful  of  cane 
sujrcr,  a  stick  of  cinnamon,  vanilla  or  lemon  rind.  Boil  the  sago 
20  to  30  minutes.  Remove  from  the  fire,  add  three  to  six 
ounces  of  hot  cream.  Less  sago  may  be  used  and  a  table- 
spoonful  of  rice  flour  dissolved  with  coM  water  added  to  it 
while  boiling. 

CORNSTARCH    GRUEL. 

Mix  two  tablespoonsful  of  cornstarch  with  a  little  cold  water, 
add  three  cups  of  boiling  water,  salt,  a  tablespoonful  of  milk 
sugar  or  a  teaspoonful  of  cane  sugar,  boil  10  to  15  minutes.  Add 
two  to  three  ounces  of  hot  cream.  One-half  of  rice  flour  and 
one-half  of  cornstarch  may  be  used  in  place  of  pure  cornstarch. 
Flavor  as  desired. 

MILK     GRUEL.     No.   i. 

Mix  a  tablespoonful  of  rice  flour  and  one  of  cornstarch  with 
a  little  cold  water.  Add  one  quart  of  boiling  milk.  Boil  10  to 
20  minutes.  Add  salt  and  flavor,  as  desired. 

MILK    GRUEL.    No.  2. 

Bring  one  pint  of  milk  and  one  pint  of  water  to  a  boil.  Dis- 
solve two  or  three  tablespoons  of  white  flour  with  a  little  cold 
water  and  stir  into  the  hot  milk.  Let  boil  10  to  15  minutes. 
A  stick  of  cinnamon,  vanilla  or  lemon  rind  can  be  boiled  with 
the  milk.  If  the  flavor  of  almonds  is  desired,  grate  one  bitter- 
almond  on  it  after  it  is  removed  from  the  fire.  The  yolk  of  an 
egg  may  be  added,  if  desired. 

PEPTONIZED     GRUEL. 

Prepare  a  gruel  from  any  farinaceous  article.  Pour  into  a 
bowl  and  allow  it  to  stand  until  lukewarm.  Add  peptonized 
powder  according  to  direction. 


CHAPTER  XI. 
FLUIDS. 

STERILIZED    MILK. 

Put  the  desired  amount  of  milk  into  clean  sterilized  bottles, 
put  in  cotton  stopper,  set  on  a  grate  and  heat  in  a  water  bath 
to  170°  F.  or  212°  F.  Keep  the  milk  at  this  temperature  for  40 
minutes  or  longer,  then  remove  from  the  fire;  when  the  water 
has  cooled  take  out  the  bottles  and  place  them  on  ice. 

Recipes  for  the  preparation  of  different  forms  of  pepton.ized 
milk  can  be  found  in  the  directions  given  with  digestive  fer- 
ments, when  bought  at  the  drug  store. 

KUMYSS. 

Dissolve  one-fourth  of  a  cake  of  compressed  yeast  in  a  little 
warm  water.  Take  a  quart  of  fresh  blood-warm  milk,  add  to 
it  a  tablespoonful  of  sugar  and  the  yeast.  Put  the  mixture  into 
beer  bottles  with  patent  stoppers,  filling  them  to  the  neck. 
Place  them  for  about  twelve  hours  in  a  room  suitable  for  rais- 
ing bread,  at  a  temperature  of  about  70°,  then  put  the  bottles 
on  ice,  up  side  down,  until  wanted. 

RICE    WATER. 

Wash  one-half  a  cup  of  Carolina  rice  several  times  with 
water,  then  soak  or  put  on  to  boil  at  once  with  three  pints  of 
water.  Boil  slowly  for  about  an  hour,  strain,  and  sweeten,  or 
flavor  as  desired.  Serve  plain  or  with  one-fifth  part  of  sterilized 
cream. 

BARLEY    WATER. 

Prepare  in  the  same  manner  as  rice  water. 

EAGLE    BRAND    CONDENSED    MILK. 
It  can  be  prepared  in  many  different  ways,  and  mixed  with 
barley-water,  and  cream,  or  used  for  sweetening  in  the  prepara- 
tion of  gruels. 


130  FLUIDS. 

TOAST    WATER. 

Toast  a  slice  of  stale  wheat  or  black  bread  until  thoroughly 
brown.  Break  into  small  pieces  and  pour  on  it  two  or  three 
cups  of  boiling  water.  .  Cover  tightly,  and  set  aside  for  twenty 
minutes  or  longer.  Strain,  and  flavor  to  suit  the  taste.  Serve 
hot  or  cold.  TOAST  AND  APPLE  WATER. 

Prepare  like  toast  water,  and  add  the  peelings  of  one  or  two 
apples  before  pouring  on  the  boiling  water. 

LEMONADE. 

Boil  a  quart  of  water  for  several  minutes  with  three  to  five 
tablespoonsful  of  sugar,  and  the  rind  of  one  lemon.  Remove 
from  the  fire,  add  the  juice  of  two  or  three  lemons  or  oranges, 
strain  and  cool.  Fresh  clean  cold  water  may  be  added  to  suit 
the  taste.  This  is  excellent  in  fevers,  where  much  fluid  food  is 
required.  It  may  be  served  hot  or  cold. 

BRAN    TEA. 

Soak  over  night  a  cupful  of  Ralston's  select  bran  in  one  quart 
of  soft  warm  or  cold  water.  The  next  day  strain  it  and  serve 
raw,  or  put  it  on  to  boil,  simmer  for  one-half  hour,  then  strain. 
Serve  hot  or  cold.  The  bran,  may  be  mixed  with  oats  or  rye- 
nuts  when  put  to  soak,  and  may  be  used  raw  or  boiled.  Hot 
bran  tea  with  cream  is  excellent  as  a  substitute  for  tea.  It  can 
be  prepared  without  soaking. 

BEEF    JUICE.    No.  i. 

Broil  one  pound  of  thick  round  steak,  cut  into  small  pieces 
and  press  the  juice  out  with  a  lemon  squeezer  or  meat  press. 
It  may  be  served  with  or  without  lemon  juice  and  be  diluted 
with  warm  water,  if  desired.  When  heating,  do  not  coagulate 
the  albumen,  by  boiling,  but  place  the  cup  or  bottle  containing 
the  juice  in  a  kettle  of  warm  water. 

BEEF    JUICE.    No.  2. 

Grind  or  chop  some  round  steak,  put  into  a  quart  jar  and  fill 
with  warm  water.  Place  the  jar  in  w,arm  water  and  let  stand 
three  or  four  hours.  The  temperature  must  not  rise  above  155° 
F.  Strain  through  a  cheese-cloth,  and  flavor  with  a  little  lemon 
or  salt. 


•       FLUIDS.  131 

BEEF     BROTH. 

Wash  a  beef  bone  thoroughly  with  hot  and  cold  water.  Put 
on  to  boil  and  cook  very  slowly  for  three  or  four  hours.  It  may 
be  flavored  with  onion,  potato  or  soup  greens.  Strain  through 
a  fine  strainer  or  cheese-cloth.  Serve  hot  or  cold.  If  a  few 
teaspoonsful  of  hot  sterilized  cream  or  the  yolk  of  an  egg  is 
ndded  before  serving  it  will  improve  the  taste  and  make  it 
more  nutritious. 

JULIENNE    BROTH. 

Soak  the  desired  amount  of  dried  vegetable.  Prepare  as 
directed  on  package.  Add  some  soup  stock  or  beef  extract  be- 
fore serving. 

VEAL    BROTH    OR    JELLY. 

Take  a  bone  of  veal  without  meat,  wash  it  thoroughly  first 
with  cold  and  then  with  warm  water.  Bring  to  a  boil  with 
cold  water  and  pour  off  the  first  water.  Bring  to  a  boil  again, 
with  hot  or  cold  water,  skim  carefully,  add  salt,  and  let  it 
simmer  gently  for  several  hours.  Strain  through  a  fine  sieve 
or  cheese-cloth.  When  cool  set  on  ice.  If  thickening  is  desired, 
cook  one-half  a  cup  of  Cook's  flaked  rice  in  an  equal  amount  of 
water,  and  add  a  little  salt.  Mix  with  one-half  a  cup  of  veal 
jelly,  and  serve.  A  few  tablespoons  of  cream  may  be  added 
to  it,  or  the  broth  may  be  served  clear  with  zwieback. 

BROTH    WITH    EGG. 

Stir  the  yolk  of  an  egg  with  two  tablespoonsful  of  cold  water 
until  well  mixed.  Then  gradually  add  eight  to  fifteen  ounces 
of  broth.  Stir  constantly  to  prevent  the  egg  from  curdling. 
If  the  whole  egg  is  desired,  beat  it  with  an  egg-beater  and 
prepare  in  same  way.  Less  than  eight  ounces  of  broth  to  one 
egg  will  make  it  too  rich.  A  few  drops  of  lemon  may  be  added. 

TOMATO     AND     VEAL     JELLY. 

Mix  an  equal  amount  of  strained  veal  broth  and  strained 
tomato  juice.  Let  cool  and  serve.  If  freshly  strained  canned 
tomatoes  are  used,  do  not  cook  the  tomatoes.  If  it  stands 
longer  than  twelve  hours,  bring  to  the  boiling  point  in  order  to 
prevent  fermentation. 


132  FLUIDS. 

VEAL    JELLY. 

Veal  jelly  may  be  flavored  in,  many  different  ways.  It  is 
better  to  cook  the  stock  with  salt  only.  In  this  way  the  flavor 
can  be  changed  each  time  by  adding  vegetable  broth  obtained 
by  boiling  vegetables  in  a  small  amount  of  water  and  straining. 
Onions  are  a  very  good  flavoring.  A  great  variety  of  vege- 
tables should  not  be  used  at  one  time. 

MALTED    MILK.    No.  i. 

Put  two  teaspoonsf'ul  of  malted  milk  into  a  cup,  pour  on 
some  boiling  water  and  add  a  pinch  of  salt  and  one-fourth  of  a. 
cup  of  cream.  MALTED  MILK.  No.  2. 

Prepare  as  the  foregoing,  omitting  the  cream.  Serve  plain, 
or  add  a  few  drops  of  lemon  juice. 

UNFERMENTED    BEER. 

Soak  a  cup  of  bran  and  a  slice  of  thoroughly  toasted  black 
bread  for  several  hours  in  a  quart  of  water.  Add  a  stick  of 
cinnamon,  bring  to  a  boil  and  let  simmer  slowly  for  20  minutes 
or  longer.  Strain  and  serve  hot  or  cold. 

CAMOMILE    TEA. 

Put  a  tablespoonful  of  tea  into  a  teapot  and  pour  on  it  one- 
half  a  pint  of  boiling  water.  Allow  it  to  stand  on  a  hot  platter 
or  over  steam  for  5  minutes.  Then  strain  and  serve. 

FENNEL    TEA. 
Prepare  the  same  as  camomile  tea. 

BUCKTHORN    TEA. 

Put  two  tablespoonsful  of  buckthorn  bark  into  a  teapot,  pour 
on  it  a  cup  of  boiling  water,  and  allow  to  steep  from  10  to  15 
minutes.  Strain  and  serve  warm  (not  hot). 

WHEY.     No.  i. 

Soak  one  of  Hansen's  rennet  tablets  in  a  livtle  cold  water. 
Heat  one  quart  of  skim  milk  or  fresh  milk  until  it  is  luke-warm. 
Crush  the  tablet  and  mix  with  the  milk,  and  stand  on  a  warm 
place  for  5  minutes  or  until  it  is  thick.  Then  heat  over  the  fire 
until  the  whey  separates.  Strain  and  throw  away  the  curd. 


FLUIDS.  133 

WHEY     No.  2. 

Heat  some  fresh  milk  until  it  is  blood-warm.  Add  Fair- 
child's  essence  of  pepsin,  according  to  directions. 

IRISH     MOSS. 

Wash  and  let  it  soak  for  several  hours,  or  over  night.  Boil 
for  10  minutes,  strain  through  cheese-cloth,  and  add  one-half  or 
two-thirds  of  a  cup  of  hot  milk.  Flavor  as  desired. 

RAW    GREEN    PEA    JUICE. 

Wash  some  -fresh  green  peas  in  the  pods  and  grind  through 
a  meat  grinder,  allowing  the  liquid  to  drain  into  a  bowl. 

LEMON    WHEY. 

Heat  a  pint  of  fresh  milk  to  about  200°  F.,  remove  from  the 
fire  and  squeeze  into  it  the  juice  of  one-half  a  lemon.  Let 
stand  for  a  few  minutes,  beat  with  a  fork,  and  strain  through 
a  cheese-cloth.  Serve  hot  or  cold. 

ALBUMEN    WATER. 

Add  to  the  white  of  one  fresh  egg  eight  ounces  of  water  and 
a  little  lemon  juice  or  brandy,  and  shake  thoroughly.  Keep  on 

FLAXSEED     TEA. 

Add  a  quart  of  water  to  two  tablespoonsful  of  whole  flax 
seed.  Boil  one  or  two  hours  with  one  or  two  tablespoonsful 
of  sugar.  Strain  and  add  lemon  juice  or  cream,  to  suit  the 

APPLE    BARLEY    WATER. 

Soak  a  cup  of  barley  over  night.  Put  to  boil  with  two  quarts 
of  water,  add  a  little  salt  and  the  skins  of  two  or  three  apples, 
and  a  little  sugar.  Boil  slowly  for  an  hour  or  until  it  becomes 
red  in.  color.  Strain,  and  add  lemon  juice,  if  desired.  Serve 
hot  or  cold.  WATER  EGGNOG.  No.  i. 

Beat  the  whole  of  an  egg  with  one-half  a  cup  or  less  of  water. 
Flavor  with  lemon  juice. 

WATER    EGGNOG.    No.  2. 

Beat  the  yolk  of  an  egg  with  one-half  or  a  whole  cup  of  water. 
Flavor  with  lemon  juice. 


i34  FLUIDS. 

LEMONADE     WITH     EGG. 

Take  some  lemonade  prepared  from  oranges  and  lemons  and 
add  to  it  the  yolk  or  the  whole  of  an  egg.  The  acid  taste  must 
dominate  the  sweet  taste. 

MILK    EGGNOG. 

Beat  up  the  whole  or  the  yolk  of  an  egg  with  a  little  water 
and  some  brandy,  sherry,  cognac  or  whiskey,  and  one  or  two 
teaspoonsful  of  sugar.  To  this  add  eight  to  ten  ounces  of  rich 
raw  or  sterilized  milk,  or  one-half  cream  and  one-half  water. 
Flavor  with  nutmeg  or  bitter  almond. 

FRUIT    LEMONADE. 

Boil  some  water  with  a  little  sugar  and  the  rind  of  a  lemon, 
orange  or  apple.  Add  to  it  some  preserved  strawberry,  cherry, 
pineapple,  currant  or  raspberry  juice,  and  seltzer  water,  or  add 
a  mixture  of  several  different  fruit  juices.  This  is  excellent 
for  fever  patients,  but  not  for  people  suffering  with  lung  or 
heart  diseases. 

ALMOND    MILK. 

Blanch  one  cup  of  almond  meats,  chop  or  grind  them 
coarsely,  and  pour  over  them  a  quart  of  hot  water.  Let  stand 
several  hours  or  over  night,  press  through  a  cheese-cloth,  and 
keep  on  ice.  A  few  bitter  almonds  may  be  added. 

BEER    LEMONADE. 

Wash  a  half  cup  of  dried  currants  or  raisins,  put  on  to  boil 
with  a  pint  of  water,  a  tablespoonful  of  rye  nuts  or  black  toast, 
a  piece  of  cinnamon,  some  lemon  rind  and  one  or  two  table- 
spoonsful  of  sugar.  Simmer  slowly  for  fifteen  minutes,  add  a 
pint  of  Munchener's  Spatenbraii,  let  it  boil  for  one  minute,  and 
strain.  Keep  in  a  cool  place.  Serve  hot  or  cold. 

STRAWBERRY    MILK. 

Wash  two  cups  of  fresh  strawberries.  Put  into  a  milk- 
pitcher  and  add  two  quarts  of  fresh  raw  or  cold  boiled  milk,  a 
little  vanilla  and  a  small  piece  of  ice.  Strain,  serve  with  zwie- 


FLUIDS.  135 

back  or  shredded  wheat.    Sugar  may  be  added,  if  desired.    This 
is  more  wholesome  than  ice  cream. 

EGG     WINE. 

Mix  thoroughly  the  yolk  of  three  eggs  with  three  teaspoons- 
fnl  of  sugar.  Add  a  pint  of  white  or  red  wine  or  one-half  of 
wine  and  one-half  of  water.  Serve  with  zwieback  or  wafers. 

TEA. 

Rinse  the  teapot  with  boiling  water.  Take  a  teaspoonful  of 
black  Japan  tea,  add  a  pint  of  boiling  water,  and  let  stand  over 
steam  for  one  or  two  minutes.  Strain,  and  serve  hot  or  cold 
with  lemon  juice  or  cream. 

COFFEE. 

Grind  very  coarsely  two  tablespoonsful  of  fresh  coffee  beans. 
Pour  two  cups  of  boiling  water  on  them,  let  stand  5  minutes 
(do  not  boil),  then  strain.  Serve  black  or  with  cream.  Tea 
and  coffee  should  be  used  for  medicinal  purposes  only. 

MALT    OR    CEREAL    COFFEE. 

Take  one-half  cup  of  instantaneous  Postum  or  Kneipp's  malt 
coffee,  pour  three  or  four  cups  of  boiling  water  on  it.  Let  stand 
from  5  to  15  minutes,  then  strain.  Serve  hot  or  cold,  with  or 
without  cream.  People  who  wish  to  leave  off  coffee  may  add 
a  teaspoonful  of  coffee  beans  to  the  cereal  coffee  a  few  minutes 
before  straining.  In  this  way  they  will  gradually  lose  the 
desire  for  coffee.  Bran  tea  or  legume  tea  may  .be  substituted 
for  black  tea  or  coffee. 

COCOA.     No.  i. 

Dissolve  one  teaspoonful  of  cocoa  and  one  of  sugar  in  a  little 
boiling  water  or  milk  and  add  a  cup  of  rich  milk.  Let  all  boil 
a  few  minutes.  Hot  or  whipped  cream  may  be  added  before 
serving. 

COCOA.     No.  2. 

Dissolve  one-half  a  teaspoonful  of  cocoa  and  one  teaspoonful 
of  milk  sugar  in.  a  little  boiling  water,  add  one  cup  of  hot  rich 
milk  or  one-half  cup  of  cream  and  water,  and  boil  a  few  min- 
utes. Add  more  cream,  if  desired. 


136  FLUIDS. 

COCOA    SHELLS. 

Boil  cocoa  shells  for  twenty  minutes,  then  strain.  L^se  as  a 
substitute  for  tea  or  coffee. 

BEAN    TEA. 

Use  white,  brown  or  black  beans ;  soak  one-half  cup  of  beans 
in  warm  soft  water  over  night.  The  next  day  put  on  to  boil 
in  a  quart  of  water,  cook  slowly  for  one  hour  or  longer,  and 
keep  covered  well.  Then  strain  and  serve  plain,  or  add  some 
hot  cream  to  it.  Small  white  and  lima  beans  are  excellent  in 
the  summer. 

PEA    AND    LENTIL    TEA. 

Prepare  the  same  as  bean  tea.  Dry  green  peas  are  richer  in 
minerals  than  yellow  peas.  Yellow  peas  contain  more  starch. 


PART  THREE 


CHAPTER    I. 
FOOD    REQUIREMENTS. 

It  is  important  that  the  diet  should  contain  the  proper 
amount  of  protein,  starches  and  fats,  suitable  to  the  individual 
needs.  Age,  weight,  size,  occupation,  season  and  climate 
must  all  be  considered.  The  majority  of  civilized  men  and 
\vomen  consume  from  two  to  three  times  the  amount  of  food 
necessary.  Numerous  and  careful  researches  regarding  food 
requirements  have  been  made  during  the  last  fifty  years. 

The  composition,  of  American  food  materials  and  the  dietary 
standards  of  Professors  Voit  and  Atwater  can  be  found  on  the 
last  pages  of  this  book. 

The  recent  experiments  of  Professor  Chittenden,  of  Yale 
University,  have  demonstrated  that  60  grams  of  protein,  with 
the  necessary  amount  of  fats  and  carbohydrates  to  yield  from 
1500  to  2500  calories  per  day,  is  sufficient.  These  requirements 
are  regarded  as  presenting  the  minimum  of  what  is  necessary 
for  the  maintenance  of  health,  strength  and  activity.  To  take 
more  food  than  the  body  requires  means  not  only  waste  of  food, 
but  an  unnecessary  strain  upon  the  body,  by  this  excess,  which 
must  be  gotten  rid  of  at  the  expense  of  energy,  that  could  be 
more  profitably  expended  for  other  purposes. 

The  sample  menus  given  on  following  pages  are  taken  from 
the  results  of  my  own  experimental  work  with  different  people, 
under  different  conditions,  and  of  weights  varying  from  130  to 
160  pounds.  They  were  people  in  poor  health,  suffering  from 
lack  of  nutrition  brought  about  by  unsuitable  food,  such  as  too 
much  protein  or  starchy  foods;  insufficient  fats  and  minerals 
in  the  food  ;  excess  of  cooked  foods  ;  improper  combinations  and 
wrong  time  for  eating.  Some  improved  in  health  and  strength 
immediately  after  the  change  of  diet,  and  were  able  to  do  from 


138  FOOD    REQUIREMENTS. 

eight  to  twelve  hours  of  active  work,  while  others  found  it 
necessary  to  take  a  rest  and  develop  their  stomachs  gradually 
by  a  change  to  raw  foods. 

I  am  convinced  that  the  amount  of  protein  presented  in  the 
sample  bills  of  fare  is  sufficient  for  the  average  individual,  pro- 
vided the  food  is  properly  masticated,  digested  and  assimilated, 
and  not  forced  down  by  artificial  stimulants  and  poisonous  bev- 
erages. The  amount  of  carbohydrates  and  fat  required  differs 
greatly  with  different  temperaments  and  individual  peculiari- 
ties, and  must  be  determined  by  the  individual  himself.  Those 
who  can  use  a  considerable  amount  of  cereals  and  fruits  re- 
quire less  fat,  while  others  who  are  not  so  well  able  to  digest 
large  amounts  of  starchy  foods  and  fruits  require  more  fats. 

Cooked  foods  are  more  easily  digested  than  raw  foods,  but 
the  nutritive  value  is  very  definitely  influenced  by  the  process 
of  cooking;  therefore  it  is  important  to  consume  as  much  food 
as  possible  in  the  raw  state. 


FOOD    REQUIREMENTS.  139 
Sample  of  Daily  Food  Requirements  (roughly  described)  : 
TABLE     i. 

Grams  contain  Protein    Fats  and 

Carbohydrates 

Milk                                                                        =50               2  4 

%/ 

Rice,  barley,  noodles  or  corn 100             12  40 

Lean  meat 250             54  32 

Greens   1 25               3  6 

Bread  200             14  56 

Butter  50  34 

Oil,  Y-2  cup  (or  fat  meat) _ 150  102 

Fruit 300  1 8 

Esfsrs                                                                100             12  16 

oo'J 

97  308 
TABLE    2. 

Milk                                                                      co              2  A 

••  j^ 

Rice  or  any  other  cereal 100             12  40 

Greens  125              3  6 

Potatoes  or  carrots 100               2  n 

Cheese  (or  nuts  or  legumes) 100            25  36 

Oil,  Y*  cup  (or  fat  meat) -..150  102 

Fruit 300  18 

Bread  ..                                                              ?oo             21  84 

•— "O 

Butter   .                                                               co            —  id. 

"      J^  OT" 

65  335 


SAMPLE  MENUS 


I.    BREAKFAST. 

(Winter.) 

Pearl  barley  with  hot  cream  and  French  prunes.    Two  soda 
crackers. 

Portion  of  food  containing  calories 

Pearl  barley  (measured  raw) 1/3  cup 450 

Cream 1/2  cup  230 

French  prunes  ...„ 5  ^ 100 

Soda   crackers   ~ 4  i  oo 

880 

DINNER. 

Tomato  and  lettuce  salad  with  mayonnaise  dressing..   Baked 
beans  with  lemon  and  fat  meat.     Carrots. 

Tomatoes   2  raw  100 

Lettuce    „ %  head  10 

Oil 4  tablesps  400 

Eesf  .  -i  whole  .  60 

o  o 

Beans  _ _ ^  cup  (raw)  300 

Fat  meat  y±  lt> 650 

Carrots  ..i  lartre  ^o 

o  *J 

Lemon  Tuice  oi.  TA  8 

1    j  /  * 

1578 
SUPPER. 

Tomato  cream  soup  with  toast  and  raw  celery. 

Butter   „ ;..,,... i   tablesp 105 

Strained  tomato  juice i  cup  100 

Cream ^  cup  230 

Toast   _ 2  small  slices  75 

Celery   * 3  stalks  (raw) 25 

535 


SAMPLE    MENUS.  141 

II.    BREAKFAST. 

(Summer.) 

Strawberries,  two  boiled  eggs  with  shredded  wheat  or  toast, 
or  raw  wheat  flakes. 
Strawberries  I  cup  60 

Ee^q  2  1 20 

o&°  •• 

Shredded  wheat 2  200 

Butter   i  tablesp 105 


485 


DINNER. 


Apple  and  celery  salad  with  French  or  mayonnaise  dressing. 
Boiled  codfish  with  white  sauce.  Bread  and  butter.  Black  un- 
sweetened coffee. 

Apple  i  large 100 

Celery   _ ,. 2  stalks  1 6 

Oil    _ ~ 4  tablesps 400 

Egfer ...  ..  .1  60 

o  o 

Lemon  _ „ 1/2  8 

Fish  1/7  Ib.  I7O 

"      /  O  O 

B utter   4 2  tablesps. 200 

Flour   i  tablesp 30 

Black  Bread  2  large  slices  200 

1144 

SUPPER. 

Muskmelon  with  lemon.     Creamed  chipped  beef  on  toast. 

Melon    _ y2  _    60 

Lemon  .  .  Tuice  of  V*  A. 

J  *     /*+     •• 

Chipped  beef  3  slices  50 

Cream    y2  cup  230 

Toast   i  large 100 

444 


142  SAMPLE    MENUS. 

III.    BREAKFAST. 

(Summer.) 

Banana,  apple  and  lettuce  salad  with  French  or  mayonnaise 
dressing.    Stale  black  bread. 

Apple  ________________________________________________________________________  i  large  .......................................  100 

Lettuce  _____  VA.  head  ..  10 

/  T" 

Banana  ________________________________________________________________________  i  .................................  .  ___________________  100 

Oil   __________________________________________________________________________________  2  tablesps  ...............................  200 

Lemon  _______________________________________________  ..........................  Juice  of  J4  ...........................      4 

Black  Bread  _____________________________________________________________  i  slice  .......................................  100 


DINNER. 

Cream  of  wheat  porridge  with  hot  cream.     Almonds  and 
raisins. 

Cream  of  wheat  (raw)  ___________________________________  1/3  cup  ----------------------------------  250 

Cream   _____________________________________________  --------------------  3  ounces  ------------------------------  273 

Almonds   ______________________________________________________________  12  large  -----------------------------------  120 

Raisins  ___________________________________________________________________  12  large  ..........................  ---------  100 

743 
SUPPER. 

Strawberries  with  a  large  glass  of  raw  mixed  milk  and  cream 
and  zwieback. 

Strawberries  ____________________________________________________________  2  cups  .......................................  120 

Zwieback  ___________________________________________________  ............  _2  .................  ----------------------------------  100 

Cream   ______________________________________________________________________  4  ounces  ---------------------------------  230 

Milk  ___________________________  .......  _______________________________________________  8  ounces  _________________________________  165 

615 


SAMPLE    MENUS.  143 

IV.    BREAKFAST. 
(Summer  or  Winter.) 

Steel  cut  oats  or  wheat  with  butter  or  hot  cream.    Two  large 
carrots  or  cucumbers. 

Oats   (measured  raw) 1/3  cup 100 

Butter    L i  tablesp 105 

Carrots  2  large I oo 

305 

LUNCH    OR    DINNER. 

Sandwiches  with  butter  and  sliced  American  cheese  or  one- 
half  blood  or  liver  sausage  and  two  apples. 

Black  or  whole  wheat  bread 2  large  slices . 200 

Buttter  ..  ^  tablesos 

'•""  O 

Cheese  *A  Ib 

— — <-     * 


Apples   .  _.2  laree  100 

r  r  "to 

1065 

SUPPER. 

Green,  pea  soup  with  fried  bread  and  stewed  prunes. 

Peas  (measured  before  soaking) */2  cup  80 

Onion  I  „      6 

Bread  2  small  slices ...    75 

Fat  for  cooking  and  frying 4  tablesps . 400 

Flour  for  cooking  and  frying. 2  tablesps 60 

Prunes  6  . 126 

741 


144  SAMPLE    MENUS. 

V.    BREAKFAST. 
(Summer  or  Winter.) 

Banana  salad  with  lettuce  and  French  dressing,  grapenuts 
or  ryenuts. 

Banana „ 2  medium  200 

Lettuce    14  head  10 

Olive  Oil  2  tablesps 200 

Lemon  „ Juice  of  y2  -     '8 

Grapenuts  i  tablesp 30 

448 
1  DINNER. 

Strained  barley  soup   with   prunes,  beefsteak,   sprouts  and 
butter  sauce,  toast  and  black  coffee. 

Barley  (before  soaking) 1/3  cup  450 

Prunes  - ~5  100 

Butter i  teasp 105 

B  eef steak y±  Ib 1 60 

Sprouts 24  CUP  3° 

Butter  Sauce y?,  cup  135 

Toast                                                      ...i  large  slice  100 

o 

Butter  .  .1  teaso.  ^ 

\j  O 


i 

SUPPER. 

Baked  apple  with  cream,  puffed  wheat  or  corn  flakes  mixed 
with  pieces  of  butter,  two  soft  boiled  eggs,  one-half  cup  of  black 
coffee. 

Apple ..i  large i oo 

Cream %  cup  1 1 5 

Puffed  wheat  24  CUP  75 

Butter    i  tablesp 105 

2  ...  ..  1 20 

515 


FOOD  FOR  THE  AGED 


Many  people  at  the  ages  of  sixty  and  seventy  still  lead  an 
active  life,  while  others  retire  from  activity  at  forty-five  or  fifty. 
Therefore,  the  food  must  conform  to  the  person's  mental  and 
physical  requirements.  If  the  teeth  are  poor  and  the  digestive 
powers  are  weak,  the  food  should  be  light,  consisting  mainly 
of  well  cooked  cereals,  baked  potatoes,  rice,  cooked  greens,  a 
small  -amount  of  meat,  raw  fruits  and  raw  greens  in  combina- 
tion with  fatty  foods,  as  salads,  milk  and  buttermilk,  toasted 
breads  and  soups.  The  total  fuel  requirement  depends  upon 
whether  the  individual  leads  a  quiet  or  active  existence.  For 
a  person  who  lives  mainly  indoors,  and  makes  little  use  of  the 
muscles  of  the  arms,  shoulders  and  trunk,  1000  to  1200  calories 
is  sufficient  for  twenty-four  hours.  If  more  food  is  eaten  than 
the  body  requires,  the  excess  will  manifest  itself  by  the  develop- 
ment of  chronic  ailments  and  obesity,  or  feeble-mindedness. 

The  morning  and  evening  meals  should  consist  of  fluid  and 
semi-fluid  foods,  or  of  toasted  breads  and  salads.  Meats,  eggs 
(except  the  yolks),  cheese,  beans,  peas  and  nuts  should  be 
eaten  only  during  the  middle  of  the  day  in  small  quantities. 
One  can  cut  down  his  amount  of  food  greatly  by  thoroughly 
chewing  each  morsel.  The  demand  for  protein  at  this  period 
is  small,  while  the  amount  of  fat  should  be  increased.  A  few 
srmple  bills  of  fare  may  be  of  assistance  to  those  who  wish  to 
make  a  study  of  food  requirements  for  themselves  or  for  others. 


MENUS  FOR  THE  AGED 

I.     BREAKFAST. 

Apple  salad  with  lettuce  finely  chopped,  onion  and  mayon- 
naise dressing,  bacon  and  crusts. 

Portion  of  food  containing  calories 

AoDle  i  medium  72 

/ 

Lettuce  V£  head  ^ 

/  O  *J 

Onion  /4  piece - 

Oil  4.  tablesos.  100 

V^A*          ...«..«........«.....«—.«.—««.*..»  ....^.         «  *-t  £s        • 

Lemon  or  vinegar ; About  2  teasps 4 

Yolk  of  esrcr i  ~ - 4^ 

Bacon  2  ounces  325 

Crusts    „ —.2  50 

604 

DINNER. 

Clear  soup  with  rice  and  egg.     One  lamb  chop  with  sprouts, 
and  one  triscuit  with  butter. 

Soup „. i  cup  100 

Rice  (measured  before  soaking) 2  tablesps 100 

Yolk  of  Egg 
Lamb  chop  . 
Sprouts   ... 
Butter  sauce 

Triscuit   . 

Butter  ... 


small loo 

cup  20 


teasp —    35 

573 

SUPPER. 

One  large  glass  of  buttermilk,  kumyss,  peptonized  hot  milk 
or  Dr.  MetchinikofFs  sour  milk,  with  one  slice  of  graham  toast. 

Milk   12  ounces  247 

Graham  toast  .1  large  slice 100 

347 


MENUS    FOR    THE    AGED.  147 

II.    BREAKFAST. 

Raw  cranberries  and  celery  with  olice  oil,  one  slice  of  gra- 
ham or  whole  wheat  toast  with  butter  and  unsweetened  black 
malt  coffee. 

Cranberries  ~ Y^  cup 10 

Olive  oil  2  tablesps 100 

Toast   i  large  slice  ... 100 

Butter i  tablesp 105 

Raw  Celery 2  stalks  16 

331 


DINNER. 

Rice  with  cream  or  tomato  sauce,  eight  almonds  or  one  large 
zwieback  with  one  level  tablespoonful  of  almond  butter  and 
raisins. 

Rice   3  tablesps 150 

Hot  cream 2  ounces  115 

Almonds   . .. 8  . 80 

Raisins  (large)  8  80 


425 


SUPPER. 


Calves'-foot  and  tomato  jelly  with  graham  toast  or  puffed 
wheat  and  milk  or  black  malt  coffee. 

Jelly  y2  cup  50 

Puffed  AVheat i  cup  100 

Milk   8  ounces 165 

315 


148  SAMPLE    MENUS. 

III.    BREAKFAST. 

Raspberries    or    strawberries,    plain  shredded    wheat  with 
cream. 

Raspberries  J^  cup _ 30 

Sh redded  wheat I  i oo 

Cream    2  ounces  115 

245 


DINNER. 

Potato  or  apple  salad,  and  lettuce  with  mayonnaise  dressing, 
fish,  black  crusts  and  black  coffee. 

Potatoes    . 2  medium  150 

Oil  4.  tablesos.  4.00 

*T"  wi^^xw*  —p 

Yolk  of  eee"  i  4.8 

• '  **  OO     '" 

Lemon  or  vinegar About  i  tablesp 5 

Raw  onion  (finely  chopped) y2  piece -     .3 

Crusts 3  75 

681 


SUPPER. 

Cook's  flaked  rice  gruel  with  hot  cream,  cream  toast  or  vege- 
table cream  soup. 

Flaked  rice  i  cup  100 

Hot  cream 2  ounces  115 

Hot  water i  cup  

215 


SAMPLE    MENUS.  149 

IV.    BREAKFAST. 

Cooked  string  beans  with  butter  sauce  and  parsley,  fried 
bacon  and  triscuit  with  butter. 

String  beans  (cut  up) „ J^  cup  20 

Butter  sauce  ....^  cup  135 

Fried  bacon ~.2  ounces  200 

Triscuit I  35 

Butter  i  teaso  ^ 

IT  •  \J\s 

425 

DINNER. 

Barley  soup  with  crackers,  pea  puree  on  toast,  stewed  prunes 
with  cream. 

Barley   „ „ 3  tablesps 270 

Butter  i  teaso  ^ 

u  Jr "  \J  *J 

Cracker  .  I  2^ 

»J 

Pea  puree  2  tablesps 100 

Toast   i  large 100 

Prunes  ^  100 

....  ^  ., 

Cream    2  ounces  115 

745 
SUPPER. 

Bran  tea  with  cream.    A  piece  of  cake  or  a  slice  of  light  egg 
toast. 

Bran  „...*/£  cup  no 

Cream i  ounce 58 

Egg „ i  60 

SoUDStOck     .  VA    CUD  2< 

**"*"/ T-  r     -—-•—"•——«•——————  O 

Butter  for  frying i  tablesp 105 

358 


CHAPTER    II. 

DIET    DURING    PREGNANCY. 

A  healthy  woman  will  be  guided  by  intuition,  as  to  the  selec- 
tion of  food  suited  to  her  condition.  Unfortunately,  only  a 
few  women  are  properly  matured  in  these  days  of  forced  edu- 
cation and  unnatural  occupations  for  young  girls  during  the 
age  of  puberty. 

The  craving  of  pregnant  women  for  pickles,  spices  and  cer- 
tain fruits  out  of  season  indicates  an  anemic  condition.  The 
individual  longs  for  an  article,  of  which  her  mind  is  most  con- 
scious, to  bring  about  satisfaction. 

Pregnant  women,  require  a  larger  amount  of  phosphates, 
lime  and  other  minerals  in  their  food,  especially  during  the 
first  four  months.  The  amount  of  food  taken  should  be  rather 
less  in  quantity:  and  the  starches  and  sweets  should  be  cut 
down  as  much  as  possible,  unless  the  mother  has  to  perform 
a  large  amount  of  physical  work. 

Vomiting  during  the  early  months  of  pregnancy  is  generally 
due  to  excess  of  starches  and  indigestible  foodstuffs.  The 
eliminating  organs  not  being  able  to  throw  off  the  excess 
of  waste,  the  system  rids  itself  of  it  through  the  effort  of  the 
liver,  before  the  waste  enters  the  blood  stream. 

A  suitable  diet  depends  much  upon  the  constitution  of  the 
mother.  In  severe  cases  of  vomiting  or  headache,  a  diet 
should  be  prescribed  by  a  physician. 

DIET  FOR  THE  MOTHER  AFTER  LABOR. 
This  is  another  important  period  for  the  welfare  of  the 
mother  as  well  as  of  the  infant.  Improper  feeding  during  the 
first  month  after  the  child  is  born  is  responsible  for  many 
nervous  breakdowns  of  the  mother,  at  the  time  when  she 
should  be  in  the  best  of  health  and  ready  to  take  charge  of 
her  infant.  A  healthy  new  born  infant  can  stand  an  enormous 
amount  of  abuse  in  the  matter  of  feeding  before  it  is  sent  to 
an  early  grave,  or  before  the  foundation  is  laid  for  a  life  of 
long  suffering. 


DIET    DURING    PREGNANCY.  151 

The  mother's  milk  during  the  first  month  of  the  infant's 
life  is  richer  in  cream  and  sugar  than  in  the  later  months. 
Therefore,  such  foods  should  be  given  as  yield  these  ele- 
ments to  the  milk.  The  mother  herself,  having  expended  a 
large  amount  of  energy,  demands  a  food  rich  in  lime,  fats, 
sugar  and  organic  salts.  The  physiological  enlargement  of  the 
abdominal  organs  must  be  treated  with  great  care. 

As  a  rule,  no  food  is  required  during  the  first  few  hours 
except  water.  In  exceptional  cases  where  the  mother  is  greatly 
exhausted,  a  glass  of  fresh  milk  or  some  warm  stimulating  food 
may  be  served. 

The  food  during  the  first  four  days  should  consist  largely  of 
strained  water  gruels,  prepared  from  steel  cut  oats  and  bran, 
or  from  rolled  wheat  or  cream  of  wheat.  Stewed  prunes, 
toast,  soft  boiled  eggs  or  other  egg  foods  should  be  served 
once  per  day  at  the  noon  meal.  Fresh  milk  is  best  given  dur- 
ing the  afternoon  or  evening  or  at  10  a.  m.  A  slice  of  toast 
may  be  served  with  it.  If  the  milk  of  the  mother  is  scanty, 
serve  water  gruels  several  times  per  day.  If  the  mother  has 
too  much  milk,  fluid  foods  should  be  restricted  and  a  dry  diet 
adopted.  After  the  fourth  day  add  rice,  baked  potatoes,  fish 
and  a  small  amount  of  meat  to  the  diet.  Avoid  drinking  milk 
or  other  liquid  food,  except  a  little  water  with  the  dinner.  If 
milk  or  broth  is  desired,  take  it  at  the  beginning  of  the  meal. 
Avoid  artificially  prepared  desserts  at  the  end  of  the  meal. 
Use  oranges  or  grapes  as  desserts,  or  a  little  black  coffee  and 
toast. 


Suggestive  Menus  for  Breakfast  during  the  First  Week. 

1.  Three-fourths  of  a  pint  of  barley  gruel  with  or  without 
cream,  2  crusts. 

2.  Eight  ounces  of  cornmeal  mush  with  egg  and  dried  fruit. 
4  ounces  of  hot  cream.    2  crusts. 

3.  Stewed  or  soaked  French  prunes  with  whole  wheat  bread 
and  butter.    10  ounces  of  bran  tea  or  Kneipp's  malt  coffee 
with  cream  and  milk-sugar. 

4.  One  pint  of  bran  and  oatmeal  gruel  with  butter,  soaked 
French  prunes,  2  black  crusts. 


152  DIET    DURING    PREGNANCY. 

5.  Eight  ounces  of  fresh  raw  or  boiled  milk  with  3  ounces  of 
barley  water  and  a  slice  of  toast. 

6.  Rice  flour  with  egg  and  currants  and  hot  cream  and  2 
crusts. 

7.  Rylax  with  hot  cream,  soaked  prunes  or  raisins. 

8.  Bread  soup  with  hot  cream,  soaked  prunes  or  raisins. 

9.  Rice  with  hot  cream  and  soaked  prunes  or  raisins. 

TO.  Malt  coffee  with  toast  and  butter.     Soft  boiled  eggs. 

Menus  for  Dinner  during  the  First  Week. 

1.  Cream  toast,  light  rice,  or  cornmeal  with  egg. 

2.  Soup  of  asparagus  or  green  peas  with  toast. 

3.  Soft  boiled  eggs  with  toast,  baked  apple. 

4.  Cream  of  bean  or  lentil  soup,  bread  and  butter. 

5.  Broth  with  egg.  Fish  with  baked  potatoes,  apple  sauce  with 
toast  and  butter. 

6.  Spinach  with  boiled  eggs  and  bacon.     Bread  and  butter. 

7.  Barley  soup  with  crackers.     Lamb  chop  with  sprouts  and 
yolk  of  one  egg. 

8.  Chicken  soup  with  rice.  Chicken  with  string  beans,  stewed 
prunes. 

Menus  for  Supper  during  the  First  Week. 

1.  Strained  barley  or  oatmeal  gruel  with  cream. 

2.  Cream  of  wheat  or  farina  with  cream. 

3.  Sago  or  tapioca  with  cream  and  zwieback. 

4.  Malt  coffee  or  bran  tea  with  cream  and  zwieback. 

5.  Boiled  custard  with  fruit  sauce  and  zwieback. 

6.  Cream  of  pea  or  lentil  soup  with  celery. 

7.  Cream  toast  or  shredded  wheat  with  cream. 

8.  Cream  of  tomato  soup  with  zwieback  and  celery. 

If  food  is  required  between  meals,  give  plain  milk,  bran  tea, 
or  malt  coffee  with  cream  and  zwieback. 


CHAPTER    III. 
CARE    AND    FEEDING    OF    CHILDREN. 

THE    NURSERY. 

The  nursery  should  be  well  lighted  and  ventilated,  and  if 
possible  be  located  on  the  southeast  side  of  the  house.  The 
windows  should  be  broad  and  not  too  low.  The  wall-paper 
should  be  a  cheerful  green,  or  blue  with  designs  of  lighter 
shades,  and  the  rug  of  brown  or  tan  color.  Avoid  all  bric-a- 
brac,  useless  curtains,  and  other  hangings  which  tend  to 
darken  the  room,  gather  dust  and  absorb  odors.  The  furni- 
ture should  be  adapted  to  the  size  and  needs  of  the  child. 
During  the  first  four  years  the  meals  are  best  served  in  the 
nursery,  or  at  a  time  when  the  parents  are  not  at  the  table. 
It  avoids  much  unnecessary  excitement  and  temptation,  and 
if  the  child  is  under  the  constant  care  of  the  mother  it  will 
give  her  relief  during  these  hours.  All  children  between  the 
ages  of  four  and  ten  should  have  their  evening  meals  served 
alone,  or  else  be  so  well  trained  as  not  to  expect  to  eat  the  same 
food  as  the  adults. 


PREPARATION  OF  FOOD  FOR  INFANTS. 

MILK. 

In  preparing  modified  milk  or  other  fluid  foods  for  infants, 
where  top  milk  is  used,  it  is  very  important  that  the  milk  con- 
tain the  same  amount  of  cream  for  each  feeding,  or  else  diges- 
tive disturbance  and  irregularity  of  bowel  movements  will 
occur. 

If  milk,  fresh  from  the  cow  and  run  through  the  cooler,  is 
put  into  bottles  or  jars  and  kept  at  the  same  temperature,  the 
same  percentage  of  top-milk  will  be  obtained  daily.  Five 
hours  is  generally  sufficient  to  obtain  the  desired  quality. 
The  best  means  of  removing  it  is  by  a  spoon,  or  siphon. 


154  FOOD    FOR    INFANTS. 

If  raw  milk  is  used  without  being  sterilized,  the  desired 
amount  for  each  meal  should  be  put  into  sterile  bottles  di- 
rectly after  delivery  and  lightly  covered  by  cheese-cloth  or 
cotton  and  kept  on  ice  or  other  cold  place.  In  this  way  each 
bottle  will  contain  the  same  amount  of  cream. 

PREPARATION    OF    MODIFIED    MILK    (RAW). 

Put  the  desired  amount  of  top-milk  into  as  many  bottles  as 
are  required  for  feeding  during  twelve  hours.  Prepare  a 
solution  of  water  and  milk-sugar  by  dissolving  the  sugar  with 
the  desired  amount  of  boiling  water.  Let  cool  and  keep  on 
ice  for  twenty-four  hours.  At  each  feeding,  add  the  prescribed 
amount  of  water  to  the  milk,  shake  and  heat  in.  a  water  bath. 
Add  a  tablespoonful  of  lime  water  or  barley  water.  If  the  milk 
cannot  be  obtained  fresh  twice  per  day,  it  is  safer  to  scald  the 
i.nlk  which  is  used  during  the  night. 

All  milk,  even  if  handled  carefully,  contains  a  large  number 
of  germs.  When  one  is  not  certain  that  the  cows  from  which 
the  milk  is  obtained  are  healthy,  the  milk  should  be  sterilized. 
During  the  summer  it  is  safer  to  scald  or  sterilize  all  milk  for 
infants. 

SCALDED     MILK     (MODIFIED). 

Dissolve  the  desired  amount  of  milk  sugar  in  boiling  water 
in  a  clean  saucepan,  add  the  milk,  stir  over  a  quick  fire  until  it 
foams,  which  means  that  the  milk  is  heated  to  about  200°  F. 
The  most  harmful  germs  are  generally  destroyed  by  this  pro- 
cess. Pour  the  milk  into  a  clean  pitcher  and  set  the  latter  in  a 
pan  of  cold  water.  Stir  the  milk  until  cold  and  change  the 
water  several  times.,  The  stirring  makes  the  milk  homo- 
geneous and  easier  to  digest.  If  any  scum  has  formed  on  top, 
through  careless  preparation,  the  milk  should  be  strained 
through  a  cheese-cloth  before  putting  it  into  bottles.  Put  a 
cotton  stopper  in  the  bottles  and  set  on  ice.  Milk  prepared 
in  this  manner  is  generally  suitable  for  the  average  healthy 
infant. 

STERILIZED    MILK    (MODIFIED). 

Dissolve  the  milk  sugar  as  directed  for  scalding  milk.  Add 
the  desired  amount  of  milk,  top-milk  or  cream,  and  prepare  as 
directed  in  the  chapter  under  "Sterilized  Milk." 


FOOD     FOR    INFANTS.  155 

PASTEURIZED     MILK. 

Put  the  desired  amount  of  milk  or  milk  and  cream  mixture 
into  sterile  bottles,  put  on  a  stopper  and  set  in  a  water  bath; 
heat  the  water  to  155°  or  170°  F.,  and  keep  it  at  that  tempera- 
ture for  30  minutes.  Then,  remove  the  bottles  at  once,  cool 
them  in  a  pan  of  cold  water  and  set  on,  ice. 

BOILED     MILK. 

Put  the  desired  amount  of  milk,  or  modified  milk,  into  a 
clean  saucepan,  stir  over  a  hot  fire  and  boil  from  2  to  5  minutes. 
Then  cool  by  setting  the  pitcher  into  a  pan  of  cold  water;  stir 
until  cold  and  set  on  ice.  This  is  excellent  for  infants  as  well 
as  for  the  sick  who  suffer  with  diarrhoea.  The  milk  may  be 
modified  with  arrow-root,  barley  water  or  rice  flour  gruel, 
which  has  been  boiled  with  salt  and  water  and  a  stick  of  cinna- 
mon. Milk-sugar  should  be  boiled  with  the  gruels,  two  level 
tablespoonsful  to  a  pint  of  boiling  water. 

ESKAY'S    FOOD. 

Prepare  as  directed  on  label  or  use  like  the  foregoing  in 
place  of  arrow-root. 

DR.  BIEDERT'S     MILK    AND     CREAM     MIXTURES. 

ist  month — 4  ounces  of  cream,  no  milk,  12  ounces  of  water, 

3  tablespoonsful  of  milk-sugar. 
2nd  month — 4  ounces  of  cream,  2  ounces  of  milk,  12  ounces  of 

water,  3  tablespoonsful  of  milk-sugar. 
3rd  month — 4  ounces  of  cream,  4  ounces  of  milk,  12  ounces  of 

water,  3  tablespoonsful  of  milk-sugar. 
4th  month — 4  ounces  of  cream,  8  ounces  of  milk,  12  ounces  of 

water,  3  tablespoonsful  of  milk-sugar. 
5th  month — 4  ounces  of  cream,  12  ounces  of  milk,  12  ounces  of 

water,  3  tablespoonsful  of  milk-sugar. 
6th  month — no  cream,  16  ounces  of  milk,  8  ounces  of  water, 

2  tablespoonsful  of  milk-sugar. 


156  FOOD     FOR    INFANTS. 

DIRECTION     FOR     PREPARATION. 

Put  the  desired  amount  into  a  saucepan  and  scald,  as  di- 
rected under  "Scalding  Milk,"  or  put  into  bottles  and  pasteur- 
ize or  sterilize. 

If  the  bowels  of  an  infant  are  too  loose,  lessen  the  amount 
of  cream,  and  add  more  milk  in  place  of  it.  If  the  child  is 
constipated,  add  more  cream  and  use  less  milk.  If  it  disagrees, 
add  oatmeal,  rice,  rye,  barley  or  legume  water.  For  prepara- 
tion, see  "Teas,"  in.  Chapter  on  Fluids.  Use  one-half  the 
amount  of  water,  as  directed  above,  add  the  other  half  in  the 
form  of  tea.  Prepare  the  tea  separately,  and  add  the  desired 
amount  to  each  bottle  when  heating.  Camomile  tea  is  often 
beneficial  for  a  few  days.  It  can  be  added  in  the  same  manner 
as  other  teas,  or  given,  without  sugar  or  cream,  when  colic 
appears.  The  latter  way  is  preferable  to  too  much  hot  water, 
when  the  infant  is  suffering  with  colic. 

ORIGINAL    RECIPE    FOR    DELICATE    INFANTS. 

Mixture  of  Cream,  Milk,  Water,  Milk-Sugar,  Rice  Flour  and 
Pearl  Barley— (Condensed  Milk,  if  Required). 

'  Dissolve  two  tablespoonsful  of  rice  flour  in  a  little  cold 
water,  stir  into  twelve  ounces  of  boiling  water,  add  one-fourth 
of  a  teaspoonful  of  salt,  and  boil  for  20  minutes.  Pour  into  a 
pitcher  and  keep  on  ice  for  24  hours.  Use. 

Soak  one-fourth  of  a  cup  of  pearl  barley  for  several  hours, 
or  over  night.  Boil  with  a  quart  of  water  and  a  little  salt  for 
one  and  one-half  hours.  This  will  make  about  ten  ounces  of 
barley  water  when  strained.  Keep  the  barley  water  and  rice 
flour  gruel  in  separate  pitchers.  If  an  additional  amount  of 
condensed  milk  is  found  more  agreeable,  add  one  tablespoonful 
of  Eagle  Brand  Condensed  Milk  to  the  barley  water  in-  place  of 
milk-sugar,  before  straining  it. 

Prepare  the  milk  as  follows :  Dissolve  two  tablespoonsful 
of  milk-sugar  in  ten  ounces  of  boiling  water,  add  four  ounces 
of  cream  and  four  of  milk,  stir  the  milk  and  water  in.  a  sauce- 
pan over  a  quick  fire  until  it  foams,  and  pour  into  eight  clean, 
warm  bottles  which  have  been  set  in  a  kettle  of  hot  water. 
Put  cotton  stoppers  in  the  bottles,  and  pour  enough  water  into 


FOOD     FOR    INFANTS.  157 

the  kettle  so  that  it  is  even  with  the  milk  in  the  bottles.  Let 
it  stand  on  a  hot  stove  and  keep  the  water  at  the  temperature 
of  170°  to  200°  F.  for  half  an  hour.  Then  set  the  kettle  on  the 
floor  and  when,  the  water  is  cold,  remove  the  bottles  and  put 
them  on  ice.  At  each  feeding,  add  one  ounce  of  the  prepared 
barley  water,  and  a  tablespoonful  of  rice  flour  gruel  to  the 
bottle;  shake  well,  and  heat  by  setting  the  bottle  in  warm 
water.  This  will  make  about  28  ounces  of  food  for  24  hours, 
or  $l/2  ounces  per  bottle  for  eight  feedings  during  24  hours. 
This  quantity  is  required  for  the  average  child  during  the 
second  month.  Ten  feedings  are  generally  required  during 
the  first  month. 

During  the  first  week  of  the  infant's  life  use  5  ounces  of 
cream,  5  ounces  of  water,  8  ounces  of  rice  and  barley  water, 
and  no  milk.  This  makes  18  ounces  of  food  for  24  hours,  or 
about  2,y2  ounces  per  bottle  for  ten  feedings  during  24  hours. 
If  a  larger  quantity  is  desired  during  the  first  month,  add  2^2 
ounces  of  water  and  2  ounces  of  milk  to  the  cream  mixture, 
then  gradually  change  to  the  proportion  given  in  above  for- 
mulas. As  the  child  grows  older,  increase  the  amount  of 
milk  to  12  or  15  ounces  until  the  age  of  ten  months.  After 
that  age  42  ounces  of  food  is  required  during  24  hours,  and 
the  child  is  generally  able  to  begin  with  semi-liquid  or  solid 
food.  The  rice  flour  alone,  or  any  other  cereal  gruel  or  water 
may  be  used  in  place  of  barley  and  rice,  but  the  latter  is  found 
especially  beneficial  for  delicate  infants  with  whom  plain  modi- 
fied milk  disagrees. 

It  is  often  desirable  to  change  the  cereal  occasionally.  Use 
oats,  rye  and  barley  during  the  winter  and  the  lighter  cereals 
during  the  summer.  Other  suitable  foods  for  the  infant  are 
bran  or  rye  tea  with  or  without  milk  or  cream,  and  broths  from 
veal  or  mutton  with  the  yolk  of  an  egg  (10  ounces  of  broth  to 
one  yolk).  Strained  steel  cut  oats  and  bran  are  excellent  for 
a  while  where  milk  or  cream  are  found  to  disagree. 

During  the  period  from  the  tenth  to  the  fifteenth  month  the 
healthy  infant  requires  an  addition  of  solid  food.  The  appear- 
ance of  the  teeth  indicate  when  it  should  begin.  The  change 
must  be  made  gradually  from  liquid  to  semi-liquid  and  finally 
to  solid  food.  The  middle  of  the  day  is  the  best  time  to  begin 


158  SECOND    PERIOD. 

with  the  change  of  food.  Lean  meat  is  not  a  necessary  food 
for  children,  therefore  it  is  mentioned  only  occasionally  for 
those  who  think  their  children  must  have  it.  On.  the  other 
hand,  legumes  are  a  very  important  food  for  young  children, 
and  their  use  should  begin  during  the  second  year.  They  are 
easily  digested  if  prepared  in  the  form  of  soups  and  purees,  and 
combined  as  directed  in  the  different  menus.  They  should  not 
be  given  at  night. 

SECOND     PERIOD:     FROM    THE    TENTH     TO 
THE    FIFTEENTH     MONTH. 

During  this  period  the  infant  should  sleep  three  times  dur- 
ing the  day:  From  8  to  10  a.  m.,  from  i  to  3  p.  m.,  and  from  6 
to  8  p.  m.  If  the  child  should  not  awaken  for  the  last  feeding 
and  sleep  until  4  or  5  a.  m.,  give  the  feeding  at  4  a.  m.  instead 
of  between  8  and  10  p.  m.  If  it  should  be  in  the  habit  of 
awakening  during  the  middle  of  the  night,  change  the  habit  by 
awakening  it  at  10  p.  m.  Reduce  the  quantity  of  milk  given 
at  this  time  gradually  to  3  or  4  ounces,  and  finally  replace  it  by 
water. 

If  the  child  should  sleep  from  6  p.  m.  to  6  a.  m.,  without 
awakening,  it  does  not  require  the  extra  feeding;  four  meals 
are  sufficient. 

Some  children  require  five  meals  until  they  are  two  years 
old.  With  intelligent  study  and  simple  regularity  the  mother 
can  make  her  work  very  easy.  She  can  transform  delicate 
children  into  strong,  vigorous  ones,  avoid  disease  and  many 
unnecessary  doctor  bills. 

Do  not  begin,  the  habit  of  stuffing  the  child  with  bread  and 
crackers  every  time  it  cries.  If  it  desires  something  to  bite 
upon  give  it  a  teething-ring.  Give  the  child  as  many  meals 
as  it  requires,  but  avoid  feeding  between  meals.  Give  it  cold 
or  slightly  warmed  water  between  meals.  Do  not  force  the 
child  to  drink  water.  If  fed  correctly  it  will  call  for  the  neces- 
sary amount  of  water.  If  a  child  is  too  heavy  in.  weight  for 
its  age,  reduce  the  amount  of  milk.  Give  it  strained  oatmeal, 
bran  and  barley  gruels,  with  butter  or  cream.  Some  children 
require  three  pints  of  milk  during  24  hours,  between  the  tenth 
and  fifteenth  months,  while  others  are  satisfied  with  one  and 


MENUS    FOR    THE    SECOND    PERIOD.         159 

one-half  pints  of  milk  and  four  to  six  ounces  of  cream.  If 
broths  or  other  nutritious  liquids  are  substituted  for  milk,  the 
amount  of  milk  required  for  the  day  would  be  less  than  that 
mentioned  above.  Never  force  the  child  to  eat  food;  when  it 
awakens  in  the  morning  it  generally  requires  food  immediately. 
When  it  awakens  for  its  dinner,  let  it  play  for  a  while  until  it 
calls  for  food.  If  it  refuses  food,  leave  out  a  meal  once  in  a 
while,  or  reduce  the  number  of  meals  to  suit  the  appetite.- 


MENUS    FOR    THE    SECOND    PERIOD:    FROM    THE 
TENTH    TO    THE    FIFTEENTH    MONTH. 

I. 

Betwreen    6  and    8  a.  m. — Plain  or  diluted   milk. 

Between  10  and  12  a.  m. — Flaked  rice  gruel  with  sterilized 

cream. 

Between,  2  and  3  p.  m. — Ten  to  twelve  ounces  of  plain  or 

diluted  milk. 

Between  5  and  6  p.  m. — One  cup  of  broth  with  egg,  one-half 

slice  of  toast  with  butter. 

Between.  8  and  10  p.  m. — Ten  to  twelve  ounces  of  plain  or  di- 
luted milk. 

II. 

Between  6  and  8  a.  m. — Gruel  of  steel  cut  oats  with  one-half 

part  of  sterilized  cream. 

Between  10  and  12  a.  m. — Bread  gruel  with  butter  or  cream. 

Between  2  and  3  p.  m. — Ten  to  twelve  ounces  of  plain  or  di- 
luted milk. 

Between  5  and  6  p.  m. — Sago  gruel  with  zwieback  and  but- 
ter (prepared  with  unfermented 
beer). 

Between  8  and  10  p.  m. — Ten.  to  twelve  ounces  of  plain  or  di- 
luted milk. 

III. 
Between   6  and    8  a.  m. — Strained  barley  gruel  with  sterilized 

milk. 
Between  10  and  12  a.  m. — Prune  toast  with  beachnut  bacon. 


160         MENUS    FOR    THE    SECOND    PERIOD. 

Between    2  and    3  p.  m. — Plain  or  diluted  milk. 

Between.    5  and    6p.m. — Sago  gruel  with  cream  and  crackers 

or  zwieback. 
Between    8  and  10  p.  m. — Plain  or  diluted  milk. 

ADDITIONAL    MENUS    SUITABLE    BETWEEN 
10    AND    12    A.    M. 

i.  Cream  toast.  2.  Barley  and  bread  gruel.  3.  Bran  and 
oatmeal  gruel.  4.  Cream  of  tomato  soup  with  crackers.  5. 
Toast  with  creamed  chipped  beef.  6.  Baked  oats  with  prune 
jam  and  beachnut  bacon.  7.  Baked  cornmeal  with  egg  and 
cranberry  sauce.  8.  Light  egg  toast.  9.  Soft  boiled  egg  and 
toast. 

MENUS    FOR    THE    THIRD     PERIOD:    FROM    THE 
FIFTEENTH  TO  THE  TWENTY-FOURTH  MONTH. 

I. 

Between  7  and  8  a.  m. — Strained  steel  cut  oats  with  sterilized 

cream. 

Between  u  and  12  a.  m. — Ten  to  twelve  ounces  of  plain  or  di- 
luted milk. 

Bet'n  i  :3oand2:3Op.  m. — Light  rice  with  sterilized  cream  and 

crackers. 

Between  5  and  6  p.  m. — A  cup  of  unfermented  beer  and  toast 

with  butter. 

Between  8  and  9  p.  m. — Ten  to  twelve  ounces  of  plain  or 

sterilized  milk. 

II. 

Between  7  and  8  a.  m. — Cream  of  wheat  with  sterilized 

cream. 

Between,  n  and  12  a.  m. — Broth  with  egg,  and  toast  with  but- 
ter. 

Bet'n  1 130 and 2 130 p.  m. — Juice  of  one-half  an  orange,  black 

bread  pudding,  celery. 

Between  5  and  6  p.  m. — A  cup  of  plain  milk  and  two  graham 

crackers. 

Between  8  and  9  p.  m. — Ten  to  twelve  ounces  of  milk,  plain 

or  diluted,  with  rice  or  barley  water. 


MENUS    FOR    THE    THIRD    PERIOD.          i6t 

III. 

Between    7  and    8  a.  m. — Cornmeal  mush  with  cream. 
Between,  ii  and  12  a.  m. — A    cup    of    unf'ermented  beer  with 

zwieback  and  butter. 
Bet'n  1 130 and 2 130 p.  m. — Three   to   five   strawberries,   one   to 

one  and  one-half  egg  with  toast  and 

cereal. 
Between    5  and    6  p.  m. — A  cup  of  plain  milk  with  zwieback 

and  calves'  foot  jelly. 
Between    8  and    9  p.  m. — Ten  to  twelve  ounces  of  milk. 

IV. 

Between.   7  and    8  a.  m. — Bread  soup  with  cream  or  butter. 
Between,  n  and  12  a.  m. — Plain  milk  with  unsweetened  graham 

crackers. 
Bet'n  i  :3oand2:3Op.  m. — Strained   bean    soup    with     buttered 

toast. 
Between    5  and    6  p.  m. — A  cup  of  milk  with  crackers,  or  cream 

of  tomato  soup. 
Between    8  and    9  p.  m. — Plain  or  diluted  milk  per  bottle. 

V. 

Between    7  and    8  a.  m. — Rylax  with  sterilized  cream. 
Between  10  and  12  a.  m. — Plain  milk  and  crackers. 
Bet'n  i  :3oand2:3Op.  m. — One-third  to  one-half  cup  of  raspber- 
ries, eggs  with  toast  and  butter. 
Between    5  and    6  p.  m. — Plain  milk  and  crackers. 
Between    8  and    9  p.  m. — Plain  or  diluted  milk. 

VI. 

Between    7  and    8  a.  m. — Tnroena  with  cream  and  black  crusts. 
Between  10  and  12  a.  m. — Plain  milk  and  crackers. 
Bet'n  i  :3oand2:30p.  m. — Pea  puree  on  toast,  celery. 
Between,    5  and    6p.m. — Plain   milk  and  crackers,  or  tomato 

soup  with  cream. 
Between    8  and    9  p.  m. — Plain  or  diluted  milk. 

VII. 

Between    7  and    8  a.  m. — Black  cream  toast  or  shredded  wheat 

with  cream. 


162          MENUS    FOR    THE    THIRD    PERIOD. 

Between  loand  12  a.  m. — Plain  milk  or  broth  and  crackers. 

Bet'n  i  :3oand2:3<Dp.  m. — Light  rice  pudding,  three  ounces  of 

strained  tomato  juice. 

Between    5  and    6  p.  m. — Unfermented  beer,  stale  bread  and 

butter. 

Between    8  and    9  p.  m. — Plain  or  diluted  milk. 

VIII. 

Between    7  and    8  a.  m. — Rice  with  sterilized  cream  or  butter 

and  egg. 

Between  10  and  12  a.  m.— Plain  milk  with  crackers. 

Bet'n  i  :3oand2  130 p.  m. — Two  leaves  of  lettuce,  one  carrot,  one 

tablespoon  of  bean  puree  on  toast. 

Between    5  and    6  p.  m. — Cream    of    tomato  soup  with  zwie- 
back. 

Between    8  and    9  p.  m. — Plain  or  diluted  milk. 

ADDITIONAL    MENUS    FOR    DINNER    DURING    OR 
AFTER    THE    THIRD     PERIOD: 

1.  One-half  orange,  one  or  two  ounces  of  boiled  fish,  one-half 
of  an  apple,  one  to  two  tablespoons  of  raw  rylax. 

2.  One-half  of  an  apple,  one  or  two  eggs,  one  to  two  table- 
spoons of  raw  rylax. 

3.  Cereal  salad  with  carrots  and  fish. 

4.  Legume  soup,  butter  and  bread,  raw  carrots. 

5.  Well   boiled   macaroni,   one   to   two   tablespoons   of  cold 
grated  cheese. 

6.  Light  rice  with  cold  grated  Swiss  cheese. 

7.  Cereal  salad  with  apple  and  eggs. 

8.  Lettuce,  baked  potatoes,  beachnut  bacon  and  one  egg. 

9.  Mashed    carrots,  two   tablespoons   of  young  green  peas, 
bacon,  toast  with  butter. 

10.  String  beans  with  stale  bread  and  butter,  bacon,  and  egg. 

11.  Finely  chopped  spinach,  bacon,  egg,  stale  bread,  butter. 

12.  Three  to  five  cherries,  light  omelet. 

13.  Cereal  salad  with  chopped  apples,  two  to  three  tablespoons 
of  cottage  cheese. 

14.  Baked  oats  with  prunes  or  cranberry  sauce  and  bacon. 

15.  Whole  wheat  with  sterilized  cream  and  celery. 

16.  Peach  and  cereal  salad,  beachnut  bacon  and  one  egg. 


MENUS    FOR    THE    THIRD    PERIOD.          163 

ADDITIONAL    MENUS    FOR    SUPPER    DURING  OR 
AFTER    THE    THIRD    PERIOD. 

1.  Rice  with  egg  and  clear  soup. 

2.  Gruels  prepared  with   milk,   cream,  bran,  bread,  egg  or 
soup  stock. 

3.  Plain  milk  with  stale  bread  or  zwieback. 

4.  Huckleberry  or  cherry  soup  with  whites  of  egg,  and  zwie- 
back with  butter. 

5.  Cream  of  tomato  or  thin  pea  soup  with  ctlery  or  zwieback. 

6.  Vegetable  soups  of  asparagus  or  of  strained  canned  corn. 

7.  Rice  flour  with  egg,  currants  and  cream. 

8.  Chocolate  cornstarch  with  cream  and  black  crusts. 

9.  Apple-sago  or  cornstarch  with  egg  and  cream,  and  zwie- 
back. 

10.  Calves'  foot  jelly  with  tomato,  zwieback  with  milk. 

11.  Cook's  flaked  rice  gruel  with  cream  and  cracker. 

12.  Boiled  custard  with  fruit  sauce  and  black  crusts. 

13.  Potato  soup  with  cream  and  black  crusts. 

14.  Clam  broth  with  cream    and    zwieback,  or  with  Grant's 
crackers. 

15.  Melon  with  lemon,  finely  chopped  chipped  beef  on  toast. 

16.  Poached  eggs  on.  toast. 

17.  Fruit  or  vegetable  soups  with  cream  or  egg. 

18.  Milk  soups  or  milk  gruels  with  black  crusts. 

19.  Beer  soups  with  egg  or  cream  and  zwieback. 

20.  Fruit  toast  with  rich  milk. 

21.  Broth  with  egg  triscuit  or  zwieback  with  butter. 

22.  Red  fruit  pudding  with  cream  and  zwieback. 

23.  Baked  apples  in  gelatine  with  cream  and  zwieback,  or  with 
Grant's  crackers. 

24.  Thin  legume  soups  with  cream  or  butter. 

Some  children  are  able  to  digest  all  the  above  mentioned 
foods  before  they  are  three  years  old ;  others  are  not.  Certain 
foods  are  agreeable  to  certain,  temperaments  and  disagreeable 
to  others.  No  exact  rules  can  be  laid  down.  Reason  and  judg- 
ment must  guide  the  mother  in  the  selection  of  foods  as  well 
as  in  other  details. 


164  GENERAL    SUGGESTIONS. 

GENERAL    SUGGESTIONS. 

Unleavened  crackers,  raw  cereal  flakes  and  stale  sundried 
pompernickle  or  whole  wheat  bread  are  the  best  dry  cereal 
foods  for  children.  If  cooked  cereals  are  served,  crackers  and 
wheat  bread  are  not  necessary  at  the  same  meal.  A  few  black 
crusts  or  raw  vegetables  combine  better  with  cooked  cereals. 

Soda  crackers  or  thoroughly  toasted  unsweetened  zwieback 
may  be  given  occasionally  for  the  evening  meal  in  combina- 
tion with  sago,  fruit  gruels  or  jellies. 

Do  not  feed  a  child  fresh  breads  and  cakes  which  contain 
soda,  yeast  or  baking  powder. 

A  child  over  three  years  of  age  may  eat  occasionally  unleav- 
ened fruit  cake,  pancakes  and  fruit  tarts  which  are  prepared 
with  eggs. 

Never  allow  a  child  to  eat  ice-cream  at  the  end  of  a  heavy 
meal.,  Serve  it  at  the  beginning  of  the  meal  or  during  the 
afternoon. 

Four  meals  per  day  is  generally  the  best  plan  for  a  child, 
as  long  as  it  sleeps  during  the  day-time.  If  it  is  fed  on  plain, 
non-stimulating  food  it  generally  takes  a  nap  up  to  the  age  of 
4  or  5  years,  and  sometimes  later,  while  a  child  that  is  fed 
upon  meats,  beef  juices,  meat  soups  an-d  excess  of  starch  and 
sweets  often  refuses  to  sleep  during  the  day-time  at  the  age  of 
two. 

Meats  and  sweets  or  excess  of  any  kind  of  food  irritate  the 
sensitive  nerves  and  produce  restlessness  and  sleeplessness 
in  the  child,  and  much  unnecessary  work  and  sleepless  nights 
of  the  mother.  Any  normal  healthy  child  can  be  trained  in  the 
matter  of  eating,  sleeping,  evacuation  of  the  bowels  and  in 
other  details  like  clock-work,  if  the  proper  conditions  are  fur- 
nished. 

At  the  end  of  the  third  year  the  child  may  begin  to  eat  well 
baked  beans,  peas  or  lentils  several  times  per  week  during  the 
winter,  hey  should  be  given  at  the  noon,  meal,  in  combina- 
tion with  raw  or  finely  mashed  carrots,  or  with  a  tomato  salad 
and  raw  greens.  No  more  than  two  tablespoonsful  should  be 
given  at  one  meal.  Systematic  training  in  chewing  is  abso- 
lutely necessary  for  a  good  digestion.  If  legume  foods  should 


WRONG    MANAGEMENT.  165 

cause  gas  on  the  stomach,  they  must  be  strained  and  given  in 
the  form  of  soups  or  purees.  Walnuts  may  also  be  used.  Give 
two  or  three  at  the  end  of  the  meal.  For  combination,  see 
''Menus  for  Adults."  The  amount  of  food  should  be  increased 
gradually.  At  the  age  of  12  or  14,  a  child  may  eat  nearly  as 
much  as  an  adult. 

Moving  picture  shows,  car  and  automobile  rides  require 
more  nervous  energy  than  strolling  in  the  woods.  Instead  of 
supplying  the  system  with  plain  nutritious  foods,  such  as  milk, 
nut  preparations  or  wholesome  sandwiches  on  such  occasions, 
the  excitable  nerves  are  generally  more  stimulated  by  artificial 
foods :  candies,  cookies,  sweet  graham  crackers,  gums  or  by 
exhilarating  (pure  fruit?)  lemonade  or  germ  laden  ice-cream. 

Artificial  lights  and  amusements  of  this  kind,  associated  with 
nerve  starvation,  cause  much  eye  trouble  in  children.  Think 
of  the  amount  of  nervous  and  muscular  energy  expended  dur- 
ing those  hours  in  comparison  with  walks  or  other  kind  of 
natural  amusements ! 

If  the  chewing  of  gum,  candies  and  other  fancies  is  per- 
missible in  cars  and  theatres,  why  not  wholesome  foods?  A 
small  satchel  will  hold  an  aluminum  can  with  milk,  a  few 
napkins  and  other  wholesome  food  products.  If  confectionery 
and  ice-cream  parlors  and  cheap  restaurants  were  supplanted 
by  hygienic  food  laboratories  and  pure  water  stands,  saloons 
would  soon  be  on  the  decrease. 

WRONG     MANAGEMENT. 

The  dyspeptic  business  men  and  women  who  have  no  time 
or  power  to  digest  a  meal  during  the  middle  of  the  day  are 
generally  the  victims  of  early  habits  acquired  when  at  school. 

We  cannot  try  to  change  the  fixed  and  immovable  laws  of 
nature  without  paying  the  penalty.  Nature  will  keep  us  in 
order  and  control  our  machine,  if  we  fulfill  her  laws.  The  sun 
is  in  sympathy  with  our  digestive  forces;  therefore  we  should 
rest  from  labor  during  the  middle  of  the  day,  so  that  the 
muscles  of  the  stomach  may  be  able  to  give  all  the  circular 
movements,  and  others  that  are  necessary,  to  thoroughly  mix 
the  food  with  the  stomach  juices  for  rapid  digestion.  Solid 
foods  of  the  protein  class,  can  only  undergo  perfect  digestion 


i66  WRONG    MANAGEMENT. 

if  eaten  in  the  middle  of  the  day.  They  require  many  hours 
to  digest,  and  in  this  way  they  are  ready  for  oxidation  and 
assimilation,  at  night,  when  the  air  is  cool.  The  body  can  rest, 
and  the  lungs  and  heart  can  work  better  when  the  stomach 
is  emptied.  While  on  the  other  hand,  if  the  heaviest  meal  is 
taken  at  night,  it  is  either  too  rapidly  digested  by  physical 
force,  or  it  is  left  half  digested  in  the  stomach  over  night.  It 
congests  the  liver  and  kidneys,  produces  fermentation,  robs 
lungs,  heart  and  skin  of  their  nerve  force,  and  creates  an  ab- 
normal appetite  the  next  morning  for  an  excess  of  energy- 
giving  food,  or  it  produces  a  languid  feeling  and  loss  of 
appetite.  Such  a  system  of  living  is  responsible  for  the  large 
number  of  acute  and  chronic  diseases  and  consumption,  while 
those  who  seemingly  keep  in  good  health  under  such  condi- 
tions do  surely  shorten  their  life. 

Perfect  health  and  comfort  are  worth  more  than  earthly 
possessions,  and  those  who  strive  earnestly  to  possess  and 
retain  health  will  find  a  way  to  change  their  system  of  living. 
There  is  strength  in  union,  and  if  a  sufficient  number  of  sensi- 
ble people  demanded  different  hours  for  school-children  and 
for  people  who  work  indoors,  it  would  be  possible  to  obtain 
them. 

During  hot  summer  days  or  in.  the  tropics  the  noon  hour  is 
not  always  the  best  for  the  heaviest  meal  of  the  day,  but 
neither  should  it  be  spent  for  work.  Two  meals  per  day  is  the 
best  plan  on  hot  days.  An  individual  who  is  always  keyed 
up  to  the  highest  point  during  the  middle  of  the  day,  and  ex- 
pends the  best  of  his  energy  for  work,  cannot  expect  anything 
else  but  bankruptcy. 

For  people  who  desire  two  meals  per  day,  the  best  time  for 
breakfast  is  between  nine  and  ten  in  the  morning,  and  for 
dinner  between  three  and  four  in  the  afternoon. 

If  three  meals  are  taken,  hard  muscular  workers,  or  those 
who  are  employed  out  of  doors,  do  well  to  substitute  for  their 
dinner  a  substantial  cold  or  warm  lunch.  If  through  lack  of 
time  and  convenience  a  child  cannot  have  its  dinner  before 
4  p.  m.,  it  is  better  off  without  it.  Remember  that  a  cooked 
dinner  consisting  of  meat,  potatoes  and  vegetables  is  not  at  all 
necessary  for  the  child's  welfare  and  development,  and  cooked 


WRONG    MANAGEMENT.  167 

vegetables  should  never  be  forced  upon  it  if  it  prefers  to  eat 
them  raw.  Healthy  children  have  keen  instinct,  and  unless 
their  appetite  has  become  perverted  by  sweets  and  other  arti- 
ficial, unnatural  foods,  they  are  more  likely  to  select  the  right 
kind  of  food  than  the  average  adult. 

This  book  gives  a  large  number  of  menus,  consisting  of  raw 
foods,  which  can  be  quickly  prepared  when  the  child  comes 
home  from  school.  Nuts,  fruits  and  raw  vegetables  form  an 
ideal  diet  for  the  summer.  Baked  beans,  peas  and  lentils 
warmed  over,  or  jellied  fish,  egg  foods,  cheese  or  steamed  pud- 
dings in  combination  with  a  warm  soup  or  raw  apples  form  a 
perfect  meal  during  cold,  winter  days.  If  the  dinner  is  eaten 
between  the  hours  of  3  130  p.  m.  and  4  :oo  p.  m.,  no  more  food 
is  necessary.  If  it  is  served  at  noon,  give  milk  or  soup  be- 
twee'n  5  and  6  p.  m.  Children  should  take  at  least  one-half  an 
hour's  rest  before  eating,  when  coming  home  from  school.  The 
better  way  would  be  to  allow  children  two  hours  for  their  noon 
meal  or  curtail  the  hours  of  school  work  from  9  a.  m.  to 
i  or  2  p.  m.  Such  is  the  custom  in  many  European  countries, 
and  there  is  no  reason  why  it  could  not  be  practiced  here. 

Children  between  the  ages  of  eight  and  fourteen  should  retire 
between  7  and  8  p.  m.  If  they  get  sufficient  sleep  and  are 
properly  fed,  children's  diseases  need  not  be  feared. 


CHAPTER  IV. 
LIGHT  LUNCHES  AND  SANDWICHES. 

LIGHT  LUNCHES. 

Menus  -for  children,  students  at  college  and  men  and  women 
who  have  to  toil  indoors.  They  can  be  had  in  almost  any  good 
cafeteria,  or  be  prepared  quickly  on  a  gas  or  alcohol  stove : 

1.  Corn  and  tomato  soup  with  black  crusts. 

2.  Cream  of  tomato  soup  with  zwieback. 

3.  Green  pea  soup  with  zwieback  and  celery. 

4.  Broth  with  egg.     Sandwiches  with  bologna  or  cold  meat. 

5.  Buttermilk  with  graham  toast. 

6.  Fresh  milk  with  tomato  toast. 

7.  Fruit  gruel  with  white  of  eggs,  and  bread  or  toast  with 
butter. 

8.  Strained  canned  tomato  juice  with  whole  wheat  toast  and 
butter. 

9.  Orange  juice,  green  leaf  vegetable  with  fried  bacon  and 
soft  boiled  eggs. 

10.  Pineapple  salad  with  whipped  cream  and  toast. 

11.  Apple  or  banana  salad  with  lettuce  and  French  or  mayon- 
naise dressing,  orange  juice. 

12.  Potato  salad  with  lettuce  and  soft  boiled  eggs. 

13.  Strawberries,  raspberries  or  blackberries  with  rich  fresh 
milk  and  zwieback  or  toast,  butter  and  eggs. 

14.  Cherries  and  egg  food. 

15.  Cream  cheese  with  apples  and  sandwiches. 

16.  Fig  or  date  butter  with  ryenuts  and  rich  fresh  milk  or  sand- 
wiches. 

17.  Raw  huckleberries  (one-half  to  one  cupful)  with  butter  and 
stale  bread 

18.  Lettuce  with  two  or  three  bananas  and  one-half  to  one 
glass  of  strained  cranberry  juice. 

19.  Apple  salad  with  lettuce  and  almond  cream  or  whole  al- 
monds. 

20.  Apples,  raisins  and  six  to  twelve  nuts. 


SANDWICHES.  169 

21.  Gelatine  of  -fruit,  or  bread  an-d  bran  with  cream  and  toast. 

22.  Clam  broth  or  cream  soup  with  toast  and  raw  celery. 

23.  Musk  melon  with  lemon  and  berries. 

24.  Baked  apples  in  gelatine  with  fish  salad. 

25.  Ambrosia  or  apple  sauce  with  whites  of  eggs  and  toast. 

LUNCHES    FOR    THEATRES. 

Cocoanut  wafers,  macaroons  prepared  with  almond  paste, 
Hershy's  chocolate,  white  figs  and  rye  nuts,  sandwiches  with 
fruit  butter  or  ground  dried  fruits  and  nuts. 

AFTERNOON    DRINKS    AND     DAINTIES. 

Postum,  weak  tea,  bran  tea  with  cream,  unfermented  apple 
juice,  fresh  apple  cider. 

FOODS — Fruit  cakes,  tarts,  cream  puffs,  cream  rolls,  zwie- 
back, Huntly  and  Palmer  biscuits,  nabiscos,  sandtarts,  ice- 
creams, fruit  gelatines. 

SANDWICHES. 

The  sandwich  is  an  important  part  of  the  bill  of  fare.  It 
is  not  necessary  to  eat  a  cooked  dinner  in  order  to  have  a 
square  meal,  but  for  those  who  work  indoors  and  are  unable 
to  take  walking  exercises  before  or  after  their  noon  meal,  it 
is  important  to  take  some  warm  fluid  or  semi-fluid  food  in  the 
form  of  broth,  milk  or  soup  as  an  entree  or  with  their  meal. 
With  the  convenience  of  modern  inventions  of  gas,  alcohol  and 
electric  stoves,  or  patented  bottles  which  keep  food  warm  for 
hours,  this  is  easily  obtained. 

An  endless  variety  of  nutritious  lunches  can  be  prepared 
from  left-over  or  fresh  vegetables,  meats,  fish,  eggs  and  cheese, 
or  from  raw  cereals,  nuts,  fruits  and  greens.  The  bread  used 
for  sandwiches  should  always  be  stale  or  sun  dried  and  be 
kept  in  a  dry  place  in  a  tin  box  with  good  ventilation. 

MENUS    FOR    LUNCH    OR    SUBSTITUTES 

FOR    DINNER. 
Grated  Cheese  with  Apples  and  Buttered  Bread. 

i.  Grate  two  to  four  ounces  of  Swiss  or  American  cheese 
and  carry  in  a  glass  jar  or  paper  bag.  At  lunch-time  peel  one 
or  two  apples,  cut  them  up  in  small  pieces  and  mix  with 
grated  cheese.  Eat  with  buttered  bread. 


170  SANDWICHES. 

Meat  Sandwiches  with  Olives  and  Mayonnaise  Dressing. 

2.  Prepare  a  salad  from  left-over  meat,  mixing  with  olives 
and  dressing,  or  slice  the  meat  and  put  between  layers  of 
bread,  and  mix  the  olives  with  mayonnaise  dressing. 

Scrambled  Eggs  on  Sandwiches,  and  Cherries. 

3.  Eat  the  cherries  at  the  beginning  or  at  the  end  of  the 
meal;  lettuce  is  a  good  addition. 

Ground  Nuts  with  Apples  and  Raisins. 

4.  Grind  six  to  twelve  nuts  in  the  morning  and  keep  in  a 
jar  or  paper  bag.     At  lunch-time   cut  one   apple   into   small 
pieces,  add  twelve  raisins  and  the  ground  nuts.     Eat  with  or 
without  bread  and  butter.     It  is  best  to  use  only  one  kind  of 
nuts  at  a  time.     Celery  is  also  a  good  addition. 

Nut  and  Date  Sandwiches. 

5.  Remove  the  stones  from  one-half  dozen  or  more  dates, 
cut  the  dates  into  small  pieces  and  mix  with  one-third  or  one- 
half  the  amount  of  chopped  or  ground  walnuts.     Spread  on 
buttered  bread  or  eat  the  bread  with  it.    Apples  combine  well 
with  it,  either  as  a  substitute  for  bread  or  in.  combination  with 
it.    In  place  of  whole  nuts,  nut-butter  may  be  used;  the  latter 
should  always  be  diluted  with  an  equal  amount  of  water. 

Figs,  raisins  or  dried  currants  can  be  used  in  the  same  way 
as  dates.     Lettuce  and  celery  are  good  additions. 

Tomatoes  with  Popcorn,  Bread  and  Butter. 

6.  Prepare  a  salad  with  tomato  and  lettuce,  or  strain  some 
canned  tomatoes.    The  latter  can  be  carried  conveniently  in  a 
small  Mason  jar.    Always  open  the  jar  a  little,  if  left  to  stand 
in  a  store  or  office,  so  the  air  can  circulate  through  it.     Take 
one  cup  of  tomato  juice  in.  combination  with  one-half  pint  or 
more  of  warm,  buttered  popcorn.     Eat  bread  and  butter  with 
it,  if  desired. 

Egg  Sandwiches  with  Watercress  and  Olives. 
8.  Slice  some  hard  boiled  eggs  and  lay  on  buttered  bread. 
Mix  some  olives  and  watercress  with  mayonnaise  dressing, 
and  serve  with  the  bread.  Egg  sandwiches  combine  well  with 
sliced  or  potted  ham,  o.r  with  anchovy  or  herring — butter,  or 
with  apples. 


SANDWICHES.  171 

Cottage  or  Cream  Cheese  Sandwiches. 

9.  Spread  thin  slices  of  rye  or  black  bread  with  cheese. 
Combine  with  apples  or  olives,  with  or  without  lettuce  and 
mayonnaise  dressing. 

Cabbage  Salad  with  Bread,  Butter  and  Bologna. 

10.  Prepare  the  salad  in,  the  morning,  mix  with  mayonnaise 
dressing  and  carry  in  a  glass  or  jar.     Prepare  the  bread  with 
butter  and  thin  slices  of  bologna  or  ham.     Eat  the  cabbage 
salad  as  an  entree  or  with  the  sandwiches.    Hard  boiled  eggs 
are  a  good  addition. 

Potato  Salad  with  Black  Bread  and  Butter  and  Bologna. 

11.  Serve  the  salad  as  an  entree.     Prepare  thin  slices  of 
pompernickle  with  butter  and  bologna  or  ham,  and  combine 
with  hard  boiled  eggs.    Nuts  may  be  substituted  for  eggs. 

Peanut  and  Olive  Sandwiches. 

12.  Remove  the  stones  and  cut  the  olives  into  small  pieces, 
mix  with  diluted  peanut  butter,  and  season,  with  lemon. 

Spread  on  rye  bread. 

Egg  Sandwiches  with  Ham  or  Chipped  Beef. 

13.  Chop  some  ham  or  beef  very  fine.     Prepare  some  eggs 
for  scrambling,  mix  with  the  meat  and  finish  like  scrambled 
eggs.    When  cold  spread  on  sandwiches. 

Raw  Beef  Sandwiches  . 

14.  Wash  some  freshly  cut  round-steak,   dry  and  scrape. 
Spread  on  buttered  triscuit  or  soda  cracker.    Combine  with  let- 
tuce and  French  dressing.    Serve  at  once. 

Sandwiches  with  Sausage. 

15.  Spread  thin  slices  of  rye  or  black  bread  with  butter. 
Cover  with  liver  sausage,  blood  sausage  or  metwurst.     Goose 
fat  or  leaf  lard  can  be  substituted  for  the  butter  or  be  omitted. 
Combine  with  tart  apples.    Onions  and  lettuce  is  also  a  good 
addition. 

Meat  Sandwiches  with  Tomatoes  and  Cucumbers. 

16.  Cut  some  cold  boiled  or  roasted  lean  meat  into  thin 
slices  and  lay  on  buttered  bread.     Eat  cucumbers  with  it. 


CHAPTER  V. 

FOOD  COMBINATIONS  AND  MENUS. 


DO  NOT  MIX. 

Meat  and  Cheese. 

Cherries  and  Milk. 

Fancy  Summer  Fruits  and  Onions. 

Fancy  Summer  Fruits  and  Cucumber. 

Nuts  and  Excess  of  Starchy  Food. 

Potatoes  and  Tomatoes. 

Potatoes  and  Tart  Fruits. 

Potatoes  and  Fresh  Yeast  Bread. 

Potatoes  and  White  Bread. 

Potatoes  and  Underground  Vegetables. 

Cooked  Greens  and  Raw  Greens. 

Meat  and  Dates  or  Figs. 

Pork  and  Sago. 

Cucumber  and  Sago. 

Strawberries  and  Tomatoes. 

Strawberries  and  Beans. 

Bananas  and  Corn. 

Fat  Pork  and  Cucumbers. 

Pork  and  Sweet  Fruits. 

Pork  and  Fancy  Fruits. 

Pork  and  Corn. 

Meat  and  Fish. 

Raw  Fruits  and  Cooked  Vegetables. 

Milk  and  Cooked  Vegetables. 

Milk  and  Meat. 

Fresh  Raw  Fruits  and  Cooked  Cereals. 

Cooked  Vegetables  and  Nuts. 

Cheese  and  Nuts. 

Boiled  Eggs  and  Nuts. 

Boiled  Eggs  and  Canned  Corn. 

Boiled  Eggs  and  Bananas. 

Boiled  Eggs  and  Fresh  Pork. 

Boiled  Eggs  and  Cheese. 

Bananas  and  Pork. 

Bananas  and  Cucumbers. 

Skim-milk  and  Fruit. 


FOOD    COMBINATIONS.  173 

Cheese  and  Bananas. 

Beans  and  Bananas. 
GOOD    COMBINATIONS. 

Raw  Fruits  and  Raw  Cereals. 

Raw  Fruits  and  Raw  Cereals  and  Nuts. 

Raw  Fruits  and  Raw  Greens  and  Nuts. 

Raw  Cereals  and  Nuts. 

Raw  Cereals  and  Raw  Milk. 

Raw  Cereals  and  Raw  Vegetables. 

Boiled  Cereals  and  Boiled  Milk. 

Boiled  Cereals  and  Boiled  Cream. 

Raw  Greens  and  Meats  or  Eggs. 

Boiled  Greens  and  Meats  or  Eggs. 

Fats  and  Acids. 

Meats  and  Acids. 

Cheese  and  Apples. 

Cheese  and  Rye. 

Eggs  and  Salted  Meat. 

Eggs  and  Acid  Fruits. 

Eggs  and  Greens. 

Nuts  and  Apples. 

Nuts  and  Bananas. 

Almonds  and  Rice. 

Nuts  and  Raisins. 

Nuts  and  Dried  Currants. 

The  harmony  and  disharmony  between  the  different  foods 
as  mentioned  above  are  only  stated  in  a  general  way.  Certain 
combinations  are  absolutely  harmful  to  every  individual,  others 
are  either  harmful  to  certain  temperaments,  or,  to  mix  them 
would  mean  a  waste  in  the  animal  economy  of  the  body. 

REMARKS. 

Use  only  one  rich  protein,  food  at  any  meal. 

Exceptions :  A  few  nuts  which  are  rich  in  fat  may  be  eaten 
at  the  end  of  a  meal  where  lean  meat  is  served. 

Milk  and  milk  soups  may  be  taken  at  the  beginning  of  a 
meal  where  meat  is  served,  but  they  should  never  be  mixed 
with  the  meat  dish  or  used  at  the  end  of  a  meal  where  meat  is 
served. 


CHAPTER  V. 

LAXATIVE  FOODS. 

Fruit  juices,  plums,  tomatoes,  apples,  pears,  grapes,  figs, 
fruit-soups,  fruit-gruels,  raisins,  gelatin.es,  corn,  oats,  spinach, 
oranges,  carrots,  parsnips,  bran,  oil,  butter,  cream,  olives,  yolks 
of  eggs,  pecans,  walnuts,  Brazil  nuts,  cucumbers,  onions, 
greens. 

CONSTIPATING    FOODS. 

Skim-milk,  liquid  foods,  fine  flour  bread,  potatoes,  tapioca, 
white  of  eggs,  gluten,  mush,  lean  meat  and  cheese  made  from 
skim-milk. 

MENUS. 

A  menu  which  is  one-sided  or  combined  wrongly, that  is,  one 
in  which  either  protein,  carbohydrates,  minerals  or  fluids  are 
provided  in  excess,  leads  to  waste  of  nervous  energy  as  well 
as  to  waste  of  nutritive  material.  A  wrong  combination  creates 
an  abnormal  appetite  for  too  much  or  too  little  food. 

Each  person  should  learn  by  experience  to  select  the  kinds 
of  food  which  yield  him  nourishment  and  avoid  those  which 
disagree.  

MENUS    FOR    BREAKFAST. 

People  who  feel  the  need  of  laxative  foods  during  the  spring 
season  will  find  here  a  number  of  suitable  breakfast  menus  to 
choose  from: 

J.  Cooked  spinach  or  yellow  dock  or  mustard  greens  or  dande- 
lion leaves  with  rye  or  wheat  bread  and  butter.  Eggs  or 
bacon,  if  desired. 

2.  Finely  mashed  boiled  beets  or  turnips  or  potatoes  or  carrots 
or  parsnips  with  plenty  of  parsley  and  bacon  or  ham  or 
corn-beef  or  chipped  dried  beef. 

3.  Rhubarb   salad   and   lettuce  with   French   or   mayonnaise 
dressing.    Cornmeal  cakes  or  muffins. 

4.  Mushroom  salad  with  lettuce  and  French  dressing.    Bread 
and  Butter. 


MENUS    FOR    BREAKFAST.  175 

5.  Cooked  cereal  of  rice  or  wheat  or  rye  with  hot  cream  or 
butter  and  cucumbers  cut  in  halves. 

6.  Sliced  bananas  and  grapefruit  with  nut  dressing  or  with 
mayonnaise  dressing. 

7.  Cabbage  salad  with  mayonnaise  dressing,  hard  boiled  eggs 
and  bread  with  butter. 

8.  Strained  canned  tomato  juice  and  bananas  with  lettuce. 

9.  Fish  cakes  with  steamed  potatoes,  parsley  and  butter.  Black 
crusts. 

TO.  Baked  or  plain  boiled  cauliflower  with  cold  boiled  beef  or 
chipped  beef. 

11.  Boiled  cauliflower  with  tomato  sauce  and  stale  bread  with 
butter  and  grated  cheese. 

12.  Tomato  puree  with  fried  parsnip  balls,  black  toast  with 
butter. 

13.  Radishes,  green  onions,  whole  wheat  bread  and  butter. 

14.  Asparagus  salad  with  ham  hash,  bread  and  butter. 

15.  Cream  of  potato  soup  with  black  toast  or  raw  carrots  or 
celery. 

16.  Salted  mackerel  with  creamed  potatoes,  a  glass  of  milk, 
celery. 

17.  Apple  salad  with  mayonnaise  dressing,  a  slice  of  stale  bread 
and  a  glass  of  milk. 

1 8.  Lettuce  with  syrup  dressing  and  German  pancakes  with 
bacon. 

19.  French  rolls  with  butter  and  boiled  ham,  black  malt  coffee. 

20.  Warm  apple  pie  with  lettuce  and  cheese,  black  malt  coffee. 

21.  Apple  salad,  corn  bread,  creamed  chipped  beef. 

22.  Shredded  wheat  with  strawberries  and  milk  or  cream. 

23.  Lettuce,  baked  potatoes,  fish  salad  with  mayonnaise  dress- 
ing. 

24.  Warmed-over  macaroni  with  tomato  puree  and  cold  grated 
cheese. 

25.  Macaroni  with  cream  sauce  and  frankfurter. 

26.  Codfish  cakes  with  cream  rice  or  apple  rice  or  apple  salad. 

27.  Omelet  with  lettuce  and  stewed  prunes  or  syrup  dressing. 

28.  Apple  rice  with  bacon  or  eggs  or  fish  croquettes,  celery/; 

29.  Boiled  onions  with  black  bread  and  butter  and  bologna  or 
frankfurter. 


176  MENUS    FOR    BREAKFAST. 

30.  Bread  fritters  with  apple  sauce  or  with  lettuce  and  syrup 
dressing. 

31.  Bacon  with  string  beans,  bread  and  butter,  ste\ved  prunes. 

32.  Lettuce  with  mayonnaise  dressing  and  baked  potatoes  with 
creamed  beef. 

33.  Celery  with  French  dressing  and  fried  sweet  potatoes  with 
cranberry  sauce. 

^4.  Corned  beef  hash  with  eggs  and  triscuits  with  butter. 

35.  Lettuce  with  syrup  dressing  and  buckwheat  cakes. 

36.  Grated  carrots  with  lettuce  and  unfired  bread  with  butter 
or  nut-cream. 

37.  Turnip  salad  with  lettuce  and  unfired  bread  with  butter  or 
nut-cream. 

38.  Lettuce  with  French  dressing  and  cornmeal  patties  with 
cranberry  sauce. 

39.  Lettuce  w'ith  French  dressing  and  mashed  potatoes  with 
buttermilk  and  bacon. 

40.  Apple  salad  with  lettuce  and  black  bread  with  cheese. 

41.  Pear  salad  with  cranberries  and  celery.    Unfired  bread  with 
butter  or  nut-cream. 

42.  Lettuce   writh    French    dressing   and   baked   potatoes   and 
eggs. 

WHAT    SHALL    WE    DRINK    WITH    OUR    MEALS? 

This  question  is  often  asked.  It  depends  entirely  on  the 
quality  and  combination  of  food  which  is  eaten. 

A  diet  consisting  of  a  variety  of  solids  and  vegetables  with 
excessive  fluids  gives  the  stomach  nothing  to  do ;  the  contents 
pass  at  once  into  the  intestines.  Such  mixtures  are  ingested 
instead  of  being  digested ;  they  cannot  be  fully  utilized  because 
the  stimuli  upon  the  drainage  of  the  body  is  lacking. 

If  dry  foods  are  eaten,  such  as  sandwiches,  rice,  macaroni, 
potatoes  or  dry  cereals,  without  the  addition  of  fruits,  vege- 
tables or  soups,  a  small  amount  of  liquid  should  be  taken. 
Such  simple  foods  do  not  form  a  perfect  meal,  therefore  milk 
or  broths  are  preferable  to  water.  Water  is  best  taken  from 
five  to  fifteen  minutes  before  the  meal  or  from  one  to  two  hours 
after  meals.  Black  malt  coffee  is  sometimes  beneficial  if  one- 
half  cupful  is  taken  after  or  with  meals.  It  acts  like  a  tonic, 
especially  if  the  liver  is  sluggish. 


CHAPTER    VI. 

MENUS    FOR    DINNER. 

Select  menus  suitable  for  the  season  of  the  year.  In  the 
spring-time  use  more  of  eggs,  lamb,  fish,  green  peas,  spring 
chicken  and  egg-foods  in  the  form  of  pancakes,  omelets  and 
puddings.  During  the  summer  eat  very  little  meat.  Use 
nuts,  fish,  eggs  and  milk  foods.  As  the  weather  gets  colder 
use  more  protein  foods  and  carbohydrates.  During  the  winter 
use  a  larger  amount  of  dried  legumes,  nuts  and  meats,  and  more 
fatty  foods.  Add  fruits  and  vegetables  which  are  in  season. 

1.  Apple  salad  with  lettuce  and  broiled  steak,  shredded  wheat 
with  butter. 

2.  Cream  of  pea  soup.    Beef  or  roast  pork  with  potato  dump- 
lings, stewed  prunes. 

3.  Broiled  chops  with  young  peas  and  creamed  potatoes. 
Oranges. 

4.  Tomato  salad  with  lettuce.    Veal  with  mushrooms  and 
rice.     Toast  and  coffee. 

5.  Cream  of  tomato  soup.     Veal  chops  with  peas,  stewed 
prunes. 

6.  Broth  with  egg.     Spinach,  hard  eggs,  tongue.    Grapes  or 
oranges. 

7.  Sweet  potatoes  with  roast  beef,  tomato  puree,  celery.  Black 
toast  with  coffee. 

8.  Apple  salad  with  water-cress,  fish  with  shredded  wheat  or 
bread  and  butter. 

9.  Tomato  jelly  salad.  Beef  croquettes  with  tomato  sauce  and 
rice,  celery. 

TO.  Cream  of  potato  soup.  Cold  beef  with  stewed  prunes,  bread 
and  butter. 

11.  Bean  soup.     Cabbage  or  sprouts  with  mutton,  bread  and 
butter. 

12.  Raw  oysters  with  lemon  and  apple  salad,  whole  wheat 
bread  and  butter,  celery. 


178  MENUS    FOR    DINNER. 

13.  Boiled  veal  or  mutton  with  caper  sauce  and  stuffed  pep- 
pers, celery. 

14.  Barley  soup  with  cracker.    Roast  duck  with  apple  stuffing. 
Grapes  or  oranges. 

15.  Macaroni  fith  grated  cold  cheese  and  lettuce  salad. 

16.  Rice  with  grated  cold  cheese  and  lettuce  salad. 

17.  Baked  fish,  boiled  potatoes  with  parsley.  Black  toast  with 
butter  and  coffee. 

18.  Meat  soup  with  bread  and  butter.    Fish  salad.   Apples  or 
oranges. 

19.  Clam  chowder.    Omelet  with  lettuce  and  fruit  sauce. 

20.  Pea  soup  with  fried  bread.    Roast  goose  with  apple  sauce. 

21.  Baked    potatoes    with    kidney    stew.      Black    toast   with 
butter. 

22.  Potato  salad  with  lettuce  and  fish,  black  crusts. 

23.  Apple  salad.  Roast  chicken  with  cranberry  sauce.  Steamed 
pudding  with  wine  sauce. 

24.  Rice  or  barley  soup  with  crackers.    Corned  beef  with  cab- 
bage and  creamed  potatoes. 

25.  Tomato  or  apple  salad  with  lettuce.     Nuts. 

26.  Rice  with  tomato  sauce.    Nuts. 

27.  Rice  with  almond  butter.     Almonds. 

28.  Banana  salad  with  rye  nuts  and  lettuce.    Nuts. 

29.  Pineapple  salad  with  lettuce.  Nuts 

30.  Beef  or  fruit  soup.    Macaroni  with  cream. 

31.  Apple  salad  with  lettuce,  smoked  eel  with  black  bread. 

32.  Corned  beef,  boiled  eggs,  potatoes  and  cabbage. 

33.  Knorr's  pea  soup  with  crackers.    Stuffed  peppers. 

34.  Roast  pork  ribs  with  apple  filling.    Oranges,  black  bread 
with  butter,  coffee. 

35.  Meat  croquettes,  beets,  black  bread  and  butter. 

36.  Roast  chicken  with  sprouts.     Cranberry  sauce.     Steamed 
rice  pudding. 

,  37.  Green  peas  with  dumplings  and  fried  bacon,  celery. 

38.  Tripe  with  tomato  sauce  and  sprouts,  triscuit  with  butter. 

39.  Apple  salad  with  blood  sausage,  bread  and  butter. 

40.  Tomato  salad  with  lettuce  and  fish,  bread  and  butter, 

41.  Lamb  stew  with  dumplings  and  green  peas. 


MENUS    FOR    DINNER.  179 

42.  Lettuce  salad.     Mashed   carrots  and  baked  beans   with 
lemon. 

43.  Pork  with  sauerkraut  and  dumplings. 

44.  Raw  carrots  and  lettuce  salad.    Pork  and  lentils. 

45.  Beefsteak  with  eggs  and  potatoes,  celery. 

46.  Pea  soup  with  crackers.    Fish  with  apple  salad,  celery. 

47.  Rice  with  frankfurters.    Nuts. 

48.  Sour  roast  with    potato    dumplings    and   lettuce  salad. 
Stewed  prunes. 

49.  Broth  with  egg.    Apple  salad  with  onions  and  lettuce,  pork 
chops. 

50.  Pea  soup  with  toast.  Fish  with  apple  rice.  Black  coffee  and 
crusts. 

51.  Apple  salad  with  onions  and  lettuce,  liver  sausage,  black 
brea'd. 

52.  Milk  soup.   Plum  pudding  with  brandy  sauce,  celery. 

53.  Game  or  pork  with  sauerkraut  and  potato  dumplings. 

54.  Tongue  with  mushroom  sauce  and  baked  potatoes.  Crusts 
and  coffee. 

55.  Apple  salad  with  cottage  cheese,  olives,  bread  and  butter. 

56.  Boiled   beef  with   string  beans,   steamed   potatoes   with 
white  sauce. 

57.  Baked  oatmeal  with  cranberry  sauce  and  celery. 

58.  Carrot  salad  with  lettuce.     Lima  beans  with  cold  pork. 
Oranges. 

59.  Fish  with  potato  salad  and  black  crusts.     Grapes. 

60.  Roast  mutton  with  peas  and  baked  potatoes,  celery. 

61.  Bean  soup  with  raw  carrots,  bread  and  butter. 

62.  Barley  soup  with  soda  crackers.    Swiss  cheese  and  apple 
salad.    . 

63.  Lettuce  salad  with  omelet  and  stewed  prunes  or  cran- 
berries. 

64.  Tomato  and  lettuce  salad  with  pork  tenderloin.   Oranges, 
bread  and  butter. 

65.  Mashed  carrots  or  beets  with  lemon,  and  fat  or  lean  pork. 
Green  grapes. 

66.  Pea  soup  with  fried  bread.   Calves'  liver  with  apple  salad. 

67.  Lentil  soup  with  fried  bread.     Codfish  balls  with  apple 
sauce. 


i8o  MENUS    FOR    DINNER. 

68.  Rice  and  tomato  soup.  Boiled  beef  with  horse-radish  sauce 
and  cabbage. 

69.  Milk  soup.    Bologna,  toast  and  butter. 

70.  Salad  of  toamtoes   or  apple  with   mayonnaise   dressing. 
Roasted  chestnuts. 

71.  Calves'  tongue  with  mushroom  sauce  and  rice.    Crackers 
with  butter. 

72.  Lettuce  salad.    Fried  eggplant  with  lemon  and  beefsteak, 
string  beans. 

73.  Blue  or  white  cabbage  with  cold  or  warm  roast  pork  and 
baked  potatoes  or  apples. 

74.  Cabbage  rolls  with  potatoes  and  white  sauce.    Bread  pud- 
ding. 

75.  Raw  sweet  corn  and  tomato  salad  with  French  dressing. 
Bread  and  butter. 

76.  Chicken  soup  with  rice.    Roast  chicken,  with  stuffed  apples 
and  cranberry  compote,  celery. 

77.  Green  pea  soup  with  fried  bread.  Breaded  sour  goose  with 
potatoes  and  apple  sauce. 

78.  Bean   soup   with   cream.     Apple   dumplings   with   lemon 
sauce. 

79.  Celery  and  apple  salad  with  mayonnaise  dressing.    Baked 
squash  with  lemon  and  beefsteak.     Grapes. 

80.  Boiled  cabbage  with  egg  dressing.     Bread  pudding  with 
stewed  prunes  or  fruit  sauce. 

81.  Apple  and  pineapple  salad  with  whipped  cream.   Almonds 
and  raisins. 

82.  Apples  and  lettuce  salad.  Buckwheat  pancakes  with  sydup 
dressing.     Nuts. 

83.  Corn  bread,   3   to   6  ounces   of   canned   strained   tomato 
juice.    Nuts. 

84.  Cream  of  corn  soup  with  black  crusts.    Nuts. 

85.  Potato  salad  with  cottage  cheese  and  lettuce. 

86.  Boiled  or  steamed  bread  pudding  with  tomato  sauce  or 
fruit  sauce. 

87.  Lentils  with  onions.     Apple  bread  pudding,  black  coffee. 

88.  Tomato  soup  with  crackers.     Warm  pop  corn  or  roasted 
chestnuts. 


MENUS    FOR    DINNER.  181 

89.  Fresh  codfish  with  horse-radish  sauce  and  boiled  potatoes. 
Black  bread  with  butter. 

90.  Peanut  roast  with  tomato  sauce  and  celery. 

91.  Polenta  with  apricot  or  cranberry  sauce  and  cheese. 

92.  Boiled  whole  wheat  with  butter  or  hot  cream  and  cucum- 
bers.   Nuts. 

93.  Baked  rolled  oats  with  cranberry  sauce,  celery. 

94.  Smoked  goose  breast  with  apple  salad  and  black  bread. 

95.  String  bean  soup.     Lima  beans  or  cow  beans  with  bacon. 
Oranges. 

96.  Asparagus  salad.  Spring  lamb  with  caper  sauce,  bread  and 
butter. 

97.  Cherry  soup.     German  pancakes  with  lettuce  and  syrup 
dressing. 

98.  Blackberry  soup.  Cereal  or  bread  omelet  with  lettuce  and 
syrup  dressing. 

09.  Milk  soup  with  sago.   German  pancakes  with  gooseberry 
compote. 

100.  Wine  soup  with  wafers.    Fish-pudding  with  apple  sauce. 

101.  Milk  soup  with  buckwheat  groats.    Boiled  fish  with  pota- 
toes and  currant  sauce. 

102.  Plum  soup  with  zwieback.     Steamed  or  plain  bread  pud- 
ding. 

103.  Bread   soup   with   apples.      Liver   pudding   with    tomato 
puree. 

104.  Celery-root  salad  with  crusts.     Plum  pudding  with  wine 
sauce. 

105.  Bran  or  bread  soup.    Apple  salad  with  grated  cheese. 

106.  Milk  or  huckleberry  soup.     Unleavened  apple  pancakes. 

107.  Clabber  milk  with  cream  and  grapenuts  or  stale  bread. 
Nuts  if  desired. 

108.  Corn,  bread  with  apple  salad  and  lettuce.     Nuts. 

109.  Plain  milk  rice  with  currants.     Nuts. 

no.  Oatmeal  soup.    Ham  with  kale  and  fried  potatoes, 

in.  Bread  dumplings  with  stewed  prunes  or  pears,  celery. 

112.  Fried  herring  with  potato  salad.    Apple-bread  pudding. 

113.  Buttermilk  soup  with  dried  fruit.     Nuts  if  desired. 

114.  Meat  cakes  with  mashed  carrots  or  beets  and  lettuce  salad. 

115.  Peas  with  codfish,  butter  and  bread. 


182  MENUS    FOR    DINNER. 

il(6.  Vegetable  pudding  with  tomato  puree  and  yellow  dock. 

117.  Bread  fritters  with  lettuce  and  syrup  dressing  or  stewed 
prunes. 

118.  Baked  oats  or  barley  with  bologna.    Nuts  if  desired. 

119.  Whole  wheat  or  rice  with  bologna.     Nuts  if  desired. 

120.  Plum  salad  with  raw  rolled  rye  or  wheat.    Walnuts. 

121.  String  bean  salad.     Fish  pudding  with  tomato  puree  or 
apple  sauce,  celery. 

122.  Salisbury  steak  with  fried  parsnip  and  lettuce  salad. 

123.  Steamed  mashed  pumpkin  with  pickled  tongue  or  corned 
beef.    Black  bread  with  butter. 

124.  Watercress  salad.   Pork  tenderloin-  with  tomato  puree  and 
roasted  yellow  turnips. 

125.  Lettuce  salad  with  mayonnaise  dressing.  Apple  or  tomato 
rice  with  fish  or  boiled  beef. 

126.  Lettuce  or  celery  salad  with  mayonnaise  dressing.  Currant 
or  cherry  rice  with  fried  eggs. 

127.  Asparagus  with  cream  sauce  and  cold  boiled  ham  and 
bread. 

128.  Empire  salad.    Bread  pudding  with  wine  sauce. 

129.  Kidney  soup  with  rice  and  egg.    Cooked  celery-roots  and 
kidney  hash  on  toast. 

130.  Huckleberry  soup  with  white  of  egg.    Roman  meal  cakes 
with  lettuce  and  syrup  dressing. 

131.  Dried  cherry  soup  with  zwieback.    Steamed  or  baked  rice 
pudding  with  lettuce  and  syrup  dressing. 

132.  Barley  soup  with  prunes.     Cold  sliced  beef  with  mustard 
sauce  and  string  beans. 

133.  Asparagus  salad.   Broiled  chicken  with  tomato  puree,  tris- 
cuit  with  butter. 

134.  Blackberries  with  one  glass  of  rich  milk  and  bananas.  Nuts 
if  desired. 

135.  Banana  and  apple  salad  with  lettuce,  French  or  mayon- 
naise dressing.     Nuts. 

136.  Tomato  and  cucumber  salad  with  lettuce,  French  or  may- 
onnaise dressing.    Fish  with  bread  and  butter. 

137.  Watercress  salad  with  French  dressing.    Veal  stew  with 
mushrooms  and  rice. 


MENUS    FOR    DINNER.  183 

138.  Cabbage  salad  with  mayonnaise  dressing.     Hard  boiled 
eggs  with  whole  wheat  bread  and  butter. 

139.  Kidney  soup  with  rice.   Brown  kidney  stew  on  toast  with 
asparagus. 

140.  Noodle  soup.  Boiled  brisket  with  horse-radish  sauce,  bread 
and  butter. 

141.  Bread  soup  with  cream.  Cold  sliced  boiled  meat  with  string 
beans,  triscuit  with  butter. 

142.  Cherry  soup.     Corn  meal  pudding  with  lemon  sauce. 

143.  String  bean  soup.  Fried  left-over  pudding  with  fruit  sauce. 

144.  Blue    fish    with    steamed  potatoes,   parsley  and  butter. 
Apple-bread  pudding. 

14.5.  Spinach  with  egg.  Fried  fish  with  crust-potatoes  and 
apple  sauce.  Oranges,  toast  with  butter,  black  un- 
sweetened coffee. 

146.  Green  pea  soup  with  fried  bread.     Pickled  tongue  with 
fried  parsnips  and  lettuce  salad.     Green  grapes. 

147.  Fish  croquettes  with  apple  salad.     Steamed  rice  pudding 
with  wine  sauce.     Black  unsweetened  coffee. 

148.  Apple  snow  on  leaves  of  lettuce.     Boiled  white  fish  with 
drawn  butter  sauce  and  steamed  potatoes,  Roman  meal 
cakes  with  apple  sauce.  .  Black  unsweetened  coffee. 

349.  Stuffed  tomatoes  with  lettuce.  Plum  pudding  with  butter 
sauce,  celery.  Black  coffee. 

150.  Lettuce  and  apple  salad  with  grated  Swiss  cheese.   Pump- 
kin pie  with  black  coffee. 

151.  Artichokes  with  mayonnaise  dressing.   Broiled  steak  with 
baked  potatoes  and  sprouts.    Blue  or  red  grapes. 

152.  Rice  and  tomato  soup.     Fillet  of  beef  with  mashed  pota- 
toes and  stewed  clr'ed  mushrooms.   Apple  tart  with  black 
unsweetened  coffee. 

153.  Creamed  onions.     Fried  chicken  with  cranberry  compote 
and  endive  salad.  Triscuit  with  butter,  black  unsweetened 
coffee. 

154.  Tomato  and  celery  salad  with  mayonnaise  dressing.  Baked 
beans  with  lemon.     Boston  brown  bread,  coffee. 

155.  Apple  sago  with  wh:'tes  of  egg  and  cream.     Baked  white 
fish  with  lemon,  and  creamed  potatoes.     Apple  pudding, 
black  coffee. 


1 84  MENUS    FOR    DINNER. 

156.  Cantaloupe  with  lemon.     Sliced  bananas  with  whipped 
cream.     Pecan  or  almond  nuts. 

157.  Green  pea  broth  with  crackers  and  butter.    Fried  oysters 
with  sauerkraut,  bread  and  butter.     Apple  fritters  with 
black  unsweetened  coffee. 

158.  Tomato  and  lettuce  salad.     Navy  or  butter  beans  with 
carrot  puree  and  fried  beachnut  bacon.    Toast  with  butter 
and  black  unsweetened  coffee. 

159.  Broth  with  egg  and  crackers  with  butter.     Macaroni  and 
cheese  with  sprouts.    Tomato  gelatine. 

160.  Eggs  with  spinach  and  buttered  toast.     Cherry  pie  with 
black  unsweetened  coffee.    Oranges. 

161.  Tomato  puree  and  cabbage  rolls  with  fried  parsnips.  Fruit 
gelatine. 

162.  Banana  and  date  salad  with  lettuce.    Pecans. 

163.  Barley  soup.     Baked  fish  and  potato  puree.     Fried  black 
toast  with  butter  and  unsweetened  coffee. 

164.  Veal  broth  with  sago.    Veal  with  bread  dressing,  stewed 
prunes  or  rhubarb.    Black  coffee. 

165.  Watermelon.     Meat  croquettes  with   mashed  or  pickled 
beets,  celery. 

166.  Cherries,  apricot  and  lettuce  salad.     Nuts. 

167.  Cream  of  tomato  soup.     Corn  bread   with   spinach  and 
boiled  eggs.     Baked  apples  in  gelatine. 

168.  Cream  of  celery  soup.     Cold  boiled  beef  with  olives  and 
endive  salad.    Bread  pudding  with  wine  or  fruit  sauce. 

169.  Cream  of  potato  soup.    Smoked  eel  with  apple  and  lettuce 
salad.    Oranges,  black  toast  and  black  unsweetened  coffee. 


CHAPTER    VII. 

MENUS     FOR    SUPPER. 

1.  Rice  soup  with  crackers.     Plum  pudding  with  wine  sauce. 

2.  Corned  beef  with  sprouts,  zwieback  with  butter  and  apple 
sauce. 

3.  Clam  chowder  with  soda  crackers  and  fruit. 

4.  Milk  soup  with  black  toast.    Grapes. 

5.  Apple  salad  with  bacon  and  black  toast.    Oranges. 

6.  Pea  soup  with  crackers  or  raw  celery.     Grapes. 

7.  Apple  salad  with  fish  and  black  toast.    Grapes  or  oranges. 

8.  Stewed  prunes  with  cream  and  shredded  wheat. 

9.  Artichokes  with  dressing.     Creamed  beef  on  toast. 
10.  Potato  soup  with  shredded  wheat  and  raw  celery. 
TJ.  Barley  soup  with  soda  crackers  and  raw  celery. 

12.  Sprouts  \vith  pickled  tongue.     Banana  gelatine. 

13.  Lettuce  with  omelet  and  apple  sauce. 

14.  Beef  soup  with  rice.    Boiled  beef  with  sprouts,  prunes. 
15  Tomato  soup  with  shredded  wheat,  raw  celery. 

16.  Milk-rice  with  soda  crackers  or  stale  black  bread. 

17.  Broth  with  egg  and  toast.     Puffed  wheat  with  butter  and 
fried  bacon. 

18.  Three-fourths  to  one  pint  of  fresh  milk  with  tomato  toast. 

19.  Meat  soup  with  rice  and  egg.    Triscuit,  butter. 

20.  String  bean  salad  with  mayonnaise  dressing.     Bran  bread 
with  butter,  bacon. 

21.  Milk-  or  apple-rice  with  codfish  cakes.    Raw  celery. 

22.  Cream  of  pea  soup  with  soda  crackers.    Raw  celery. 

23.  Date  and  lettuce  salad  with  bread  and  butter. 

24.  Buckwheat   gruel   with   cream   and   toast   with   honey   or 
syrup. 

25.  Huckleberry  pie  with  fresh  milk  or  malt  coffee. 

26.  Sago  gruel  with  milk  or  cream  and  toast  with  apricot  jam. 

27.  Baked  bananas  with  black  or  bran  bread  and  butter,  malt 
coffee. 

28.  Blue  grapes.     Left-over  steamed  pudding  with  wine  sauce. 


i86  MENUS    FOR    SUPPER. 

29.  Black  stale  bread  with  fig  butter  and  rich  fresh  milk. 

30.  Fruit  soup  of  plums  or  huckleberries,  with  whites  of  egg 
and  toast  with  butter. 

31.  Bread    soup   with   cream   or   butter,   and   soaked    French 
prunes. 

32.  Whey  or  buttermilk  soup,  with  soaked  French  prunes. 

33.  Stewed  prunes  with  cream.    Lemon  pie  with  black  malt  cof- 
fee or  milk. 

34.  Poached  or  soft  boiled  eggs,  with  bread  and  butter. 

35.  Apple  or  cranberry  pie  with  hot  or  cold  milk. 

36.  Baked  apples  with  cream.    Shredded  wheat  or  bran  bread 
with  butter,  bacon. 

37.  Warm  chocolate  pudding  with  cream  and  one  glass  of  milk 
with  toast. 

38.  Red  fruit  pudding  with  cream.     One  glass  of  milk  with 
toast. 

39.  Potato  soup  with  black  bread,  raw  celery. 

40.  Apple  or  cranberry  pie.     Pine  kernels. 

41.  Fruit  or  vegetable  toast  with  fried  bacon.     Oranges. 

42.  Knorr's  pea  soup  with  cream  and  crackers.    Raw  celery. 

43.  Musk  or  watermelon.    Creamed  chipped  beef,  triscuit  with 
butter. 

44.  Warm  boiled  custard  with  fruit  sauce,  black  crusts  or  toast. 

45.  Barley  soup  with  soda  crackers.    Creamed  fish  with  baked 
apples. 

46.  Green  pea  soup  with  fried  bread.    Fruit  cake  and  cereal  cof- 
fee, raw  celery. 

47.  Broth  with  egg.     Steamed  pudding  with  fruit  or  tomato 
sauce,  raw  celery. 

48.  Clam  broth  with  crackers.    Egg  toast  with  fruit  sauce. 

49.  Buckwheat  gruel  with  cream.     Fish  with  apple  sauce  and 
toast  with  butter. 

50.  Sago  gruel  with   cream.     Huckleberry  pie  with  milk  or 
coffee. 

51.  Baked  bananas.    Apple  bread  pudding  with  milk  or  coffee. 

52.  Blue  grapes.    Fried  steamed  pudding,  or  hominy  cakes  with 
fruit  sauce. 


MENUS    FOR    SUPPER.  187 

53.  Rice  with  milk.    Black  toast  with  fig  butter  or  honey. 

54.  Blue  plum  soup  with  sago  and  whites  of  egg.  Pumpkin  pie 
with  coffee. 

55.  Bread  soup.  Chops  or  beef  with  apple  salad  and  mayonnaise 
dressing. 

56    Pea  broth.  Tripe  with  tomato  or  whey  sauce  and  toast  with 
butter. 

57.  Melon  with  lemon  or  berries.  Codfish  cakes  with  bread  and 
butter. 

58.  Cream  of  corn  soup  with  tomato  toast. 

59.  Rice  flour  with  hot  cream  or  milk.    Toast  with  eggs. 

60.  Milk  rice  with  soda  crackers  or  toast. 

61.  Clear  broth  with  crusts.     Eggs  and  macaroni  with  fruit 
sauce. 

62.  Apple  salad,  puffed  wheat  with  butter  and  fried  bacon. 

63.  Broth  with  egg  and  cracker.    Sprouts  with  lamb,  toast  with 
butter.     Oranges. 

64.  Fresh  milk  with  tomato  toast. 

65.  Apple  or  tomato  salad  with  mayonnaise  dressing.     Fish 
with  lemon  and  toast  with  butter. 

66.  Apple  and  celery  salad.    Fruit  cake  with  black  coffee. 

67.  Raspberries  or  strawberries,  dry  toast  or  shredded  wheat, 
one  or  two  glasses  of  rich  fresh  milk. 

68.  Tomato  or  blackberry  toast,  with  one  or  two  glasses  of  rich 
milk. 

69.  Fruit  gelatine  with  cream.    Sandwiches,  black  coffee. 

70.  One  or  two  glasses  of  sterilized  blackberry  juice  with  zwie- 
back.   Omelet  with  fruit  sauce. 

71.  Clabber  milk  with  cream  and  dry  toast.    Nuts  if  desired. 

72.  Lemon  pie  with  fresh  milk,  or  sand  tart  with  fruit  salad. 

73.  Raw  huckleberries  and  zwieback  with  sweet  butter.    Nuts 
if  desired. 

74.  Asparagus  or  artichokes  with  mayonnaise  dressing.    Sand- 
wiches. 

75.  Boiled  skim-milk  with  black  bread. 

76.  Meat  soup  with  barley.    Apple  salad  or  bread  with  Swiss 
cheese  or  cream  cheese  or  cottage  cheese. 


i88  MENUS    FOR    SUPPER. 

For  additional  menus  see  recipes  of  soups,  gelatines,  salads, 
fish,  sandwiches  and  egg  foods. 

Many  of  the  above  menus  are  suitable  for  children  and  for 
people  of  sedentary  habits. 

For  those  who  require  a  liberal  amount  of  nutritious  food,  it 
is  easy  to  make  up  a  number  of  additional  menus  from  light 
protein  foods  for  the  evening  meal,  such  as :  Cream  cheese, 
cottage  cheese,  Swiss  cheese,  fish,  lamb  chops,  meat  cakes 
(prepared  from  left-over  cooked  meats),  eggs,  pancakes  (pre- 
pared with  eggs  or  cream),  fried  egg-toast,  sausages,  legume 
soups,  etc.  Apples,  tomatoes  and  prunes  combine  well  with 
all  the  above  mentioned  foods. 


CHAPTER    VIII. 

POOR    MAN'S    BILL    OF    FARE. 

Suitable  for  people  who  perform  hard  manual  labor,  out  of 
doors,  and  for  those  who  are  not  steadily  employed. 

Sample  Menu. 

How  to  feed  a  family  of  five  (2  adults  and  3  children  under 
12  years  of  age)  on  $5.00  per  week  or  14  cents  per  person  per 
day — 71  cents  per  day  for  all. 

BREAKFAST. 

Cost  in  Cents. 
Cereal  salad  with  apples  and  onions. 

Rylax  or  rolled  wheat 2^  cups  2^/2 

Aooles  ^   larsre  .  «? 

JT  Jr  '  O  o  «J 

Cotton  seed  oil -3  tablespoons 2 

Lemon  ~ — -/^2  1 

Onion  I  who  1  e J^ 

DINNER. 

Lettuce  with  syrup  dressing.     Dried  green,  peas  with  dump- 
lings and  fried  bacon. 
Lettuce  ....I  head  2 

•^^^  — 

Syrup  3  tablespoons I 

Lemon  or  vinegar 2  tablespoons — 

Cotton  seed  oil 3  tablespoons 2 

Onion  I    whole  ^2 

Peas   i  pound 5 

Flour  .....i  y>  cuos  •? 

/ m  IT  """O 

Bacon  ^2  pound 1 5 

SUPPER. 
Cream  of  tomato  soup  with  dry  toast. 

Tomatoes  i  can.  8 

Soup  stock ~.i  quart  ~5 

Milk   i   quart  8 

Butter 3  tablespoons 4 

Flour  .....4.  tablespoons  ^2 

*~-ir^-'  —  /* 

Toast  7  lar^e  slices  ^t 

•/  j  "•**&'" 

TOTAL 69  Cents 


190  POOR    MAN'S    BILL    OF    FARE. 

If  porridge  with  milk  is  desired  for  breakfast,  substitute  a 
quart  of  milk  in  place  of  apples,  oil,  lemon  and  onion.  Use  one 
and  three-fourths  cup  of  rolled  wheat  or  rye  in.  place  of  two  and 
one-half  cups.  If  sugar  is  necessary,  add  fifteen  prunes  or  five 
level  tablespoons  of  sugar.  During  the  summer,  substitute 
carrots  or  cucumbers  for  the  sweets.  Raw,  sweet  or  sub-acid 
fruits  do  not  combine  well  with  cooked  cereals.  Raw  fruits 
and  raw  cereals  is  a  better  combination. 

In  order  to  reduce  the  cost  of  living  to  10  cents  per  person 
per  day  or  50  cents  per  day  for  all,  leave  out  the  fat  meat  cost- 
ing 15  cents,  and  some  of  the  butter,  replacing  it  by  cooking 
oil.  It  is  easy  to  modify  the  diet  or  add  to  it  in  a  given  direc- 
tion. If  more  protein  is  required,  a  boiled  egg  or  a  few  nuts 
may  be  added  to  the  breakfast.  If  more  fuel  is  needed,  it  can 
be  added  in  the  form  of  soup,  fruits  or  fat.  In  comparing  the 
value  of  i  pound  of  legumes  with  i  pound  of  lean  meat  and  the 
additional  fatty  and  green  foods  that  are  necessary  with  a  meat 
diet,  the  housewife  will  realize  that  she  must  either  have  a  big 
purse  for  the  bills  of  fare  with  meat,  or  starve  her  family  if  they 
do  not  like  legumes. 

Ten.  cents  per  day  is  a  small  sum  for  a  useful  citizen  to  live 
on,  yet  thousands  of  people  are  compelled  to  do  so  every  year, 
and  for  these  the  following  pages  might  be  of  assistance. 

Economical  management,  self-denial  and  abstinence  from 
luxuries  are  the  lessons  to  be  studied.  Look  over  the  chapter 
on  protein  foods  carefully.  Never  economize  in  these  in  order 
to  buy  cake,  pastry  or  sweets.  All  who,  for  some  reason  or 
other,  have  to  fight  off  starvation,  will  find  that  whole  wheat 
bread  and  pure  water  or  oatmeal  porridge  are  the  most  perfect 
foods  to  keep  them  in  fair  health.  They  prevent  diseases 
which  might  be  the  result  of  such  conditions.  To  keep  up  on 
tea,  coffee,  sugar,  white  bread  and  liquor  might  result  in  dan- 
gerous breakdowns,  insanity,  murder  and  suicide.  Coffee,  tea 
and  alcohol  are  medicines ;  they  are  valuable  at  times  for  the 
sick,  when  the  system  cannot  digest  food,  or  under  conditions 
where  not  sufficient  natural  food  can  be  obtained.  On  such 
occasions  they  may  prevent  disease  and  death. 


HOUSEHOLD  BOOKKEEPING 


Income 

Expen- 
diture 

Protein 
Foods 

Cereals 
Bread 
Potatoes 

Green 
Vegetables 

Fruits 
Fats 
Sugar 

Stimulants 
and  Misc. 

I 

2 



A 

C 

J    

6 

7 

8 

10 

IT 

l4 

1  ^ 

Jo  — 
14 

1C 

in 

17  ... 

18 

IQ 

2O  

21 

22 

2X  ... 

24  

2=;  ... 

26 

2*7 

28 

20  ... 

^O  

31   

Tot'l 

Monthly  total  receipts,  $.. 
Sa vi ngs ,  $ 


192  BOOKKEEPING. 

Knowledge  of  bookkeeping  is  a  necessity  for  systematic 
homekeeping.  The  experience  gained  from  a  household  book 
with  careful  planning  for  one  year  is  of  more  value  than  the 
experience  gained  from  five  years  of  unsystematic  housekeep- 
ing. Wise  management  of  a  home  will  enable  a  family  with 
a  moderate  income  to  enjoy  comforts  and  pleasures,  of  which 
a  family  in  better  circumstances,  but  with  poor  and  unwise 
management,  is  deprived. 

"Time  is  money,"  therefore  careful  planning  of  the  time  that 
is  expended  for  work,  rest,  recreation  and  outdoor  life  is  as 
important  as  management  of  finances.  Many  women  waste 
much  valuable  time  with  nonsensical  details  in  the  line  of  clean- 
ing, cooking  and  fancy  sewing.  This  abnormal  amount  of 
manual  work  and  neglect  of  mental  development  is  generally 
followed  by  worry  and  poor  health,  as  the  result  of  an  anemic 
brain.  In  those  conditions  mental  healers  perform  miraculous 
c tires  either  by  changing  the  activity  of  the  mind  or  by  paralyz- 
ing it  to  the  extent  of  ignoring  the  plain  facts  of  nature,  and  by 
denying  the  testimony  of  the  senses. 

The  modern  household  is  full  of  unwholesome  things, — too 
many  pictures,  carpets,  curtains  and  other  ornaments,  and  too 
many  salted,  peppered,  sugared  and  greasy  artificial  foods,  with 
a  lot  of  unnecessary  dishes  and  utensils.  A  woman  who  enjoys 
spending  all  her  time  in  drudgery,  values  herself  below  the 
poorest  paid  day-laborer. 

To  save  time  and  strength  means  investing  time  and  strength 
on  more  important  subjects,  such  as  harmonious  conversations, 
out  of  door  exercise,  attending  lectures,  and  the  teaching  of  the 
laws  of  health  and  hygiene  to  the  young,  which  cannot  be  be- 
gun too  early.  Unsystematic  management  of  household  work 
and  the  care  of  children  has  broken  up  many  a  home. 


POOR    MAN'S    BILL    OF    FARE.  193 

HOW  TO  FEED  A  FAMILY  OF  FIVE  -(2  ADULTS  AND 

3  CHILDREN)  ON  $3.50  PER  WEEK  OR  10  CENTS 

PER   PERSON    PER   DAY   DURING 

FALL    AND    WINTER. 

Staple  foods  for  two  weeks.  Cost  in  cents. 

Flour                                                        10  pounds  ^ 

IT  Ov 

Graham  or  whole  wheat  bread 3  loaves  15 

Rye  bread  I  loaf 10 

Sue"ar                                                      I  pound  (X 

-^      o  *-^ 

Cereal  coffee i   package  20 

Coffee  beans /4  pound  10 

Bran                                                       ....I  packaere  ..  15 

iT              '         O  *J 

Roman  meal                                           .1   package  1^ 

Jr                  o  *J 

Rolled  or  steel-cut  oats :. I  package  10 

Rice    2  pounds  I  o 

Potatoes .4  pounds  20 

Tomatoes                                                  .^  cans  2^ 

O  *-J 

Bacon                                                         "*•/>  pound  i^ 

•-•— /  ^  r  •*•  «j 

Dry  peas  ~2  pounds 10 

Dry  beans 2  pounds 10 

Lentils                                                      I  pound  (X 

*•  ^j 

Corn  meal 3  pounds  10 

Dried  prunes 4  pounds 25 

Cheese                                                   ^2  pound  10 

/  *      Jr 

Onions                                                        I  pound  o^ 
«j 

Macaroni  i  pound  10 

Salt  i  bag  05 

Vinegar  i  pint  05 

Cotton  seed  oil 2  quarts  50 

Apples   6  pounds  25 

Svrup                                                          i  pint  o^ 

fj       r                                                                           m    r  ^j 

Pumpkin   i    10 

Eggs  y2   dozen  25 

Rolled  rye  _i  package 15 

Butter 2  pounds  45 

Corn  starch  i  package  10 

Rolled  wheat i  package  10 

Total  ...  $4.0  c 

*TT^    ^7 \J 


194  POOR    MAN'S    BILL    OF    FARE. 

SATURDAY. 

Breakfast. — Roman  meal  cakes  with  lettuce  and  syrup  dress- 
ing. ^ 

Dinner. — Hot  skim-milk  with  black  crusts.  Macaroni  with 
grated  cheese. 

Supper. — Meat  soup  with  tomatoes  and  rice.  Fried  bread 
with  apple  sauce. 

Cost  of  additional  foods  for  Saturday :  One  gallon  of  skim- 
milk  5  cents,  lettuce  5  cents,  beef  brisket  15  cents, — total  25 
cents.  SUNDAY. 

Breakfast. — Baked  pumpkin,  lettuce  salad  with  raw  rolled 
rye. 

Dinner. — Warmed-over  macaroni  with  soup  stock,  meat  with 
tomato  sauce. 

Supper. — Hot  skim-milk  with  black  crusts  or  stale  bread. 

Cost  of  additional  foods  for  Sunday :    None. 
MONDAY. 

Breakfast. — Oatmeal  porridge  with  butter  or  left-over  boiled 
skim-milk. 

Dinner. — Mixed  boiled  dinner  of  beans,  potatoes  and  carrots. 

Supper. — Soup  from  left-over  scraps  of  tomatoes  and  meat, 
thickened  with  fat  and  flour,  or  pumpkin  pie  and  black  coffee 
or  hash. 

Cost  of  additional  foods  for  Monday:  Carrots  and  parsley 
5  cents, — total  5  cents. 

REMARKS :  A  portion  of  the  skim-milk  should  be  boiled 
on  Sunday  and  balance  be  put  in  a  pan  for  cottage  cheese. 

On,  Monday  put  one-half  of  the  two  pounds  of  beans  in  an 
earthen  pot  to  bake  before  the  carrots  and  potatoes  are  added. 
Preserve  the  baked  beans  with  oil  and  keep  in  a  cool  place 
until  Thursday.  TUESDAY. 

Breakfast. — Rice  with  carrots  and  frankfurters. 

Dinner. — Green  pea  soup.  Codfish  with  butter  sauce  and  po- 
tatoes with  parsley. 

Supper. — Left-over  soup.  Egg  toast  with  stewed  prunes  or 
apple  sauce. 

Cost  of  additional  foods  for  Tuesday :  Frankfurters  5  cents, 
fish,  15  cents, — total  20  cents. 


POOR    MAN'S    BILL    OF    FARE.  195 

WEDNESDAY. 

Breakfast. — Corn  meal  mush  or  cakes  with  raw  or  stewed 
apples  or  prunes. 

Dinner. — Cottage  cheese  with  apple  or  potato  salad  and  let- 
ruce. 

Supper. — Bread  soup.     Apple  pancaeks  with  lettuce  salad. 

Cost  for  additional  foods  for  Wednesday :    None. 

THURSDAY. 

Breakfast. — White  or  black  toast  with  whey  sauce  (u$e 
whey  which  is  drained  from  cottage  cheese). 

Dinner. — Lettuce  salad.  Raw  carrots  with  baked  beans. 
Brown  bread  with  butter. 

Supper. — Tomato  and  meat  soup  with  toast.    Celery. 

Cost  of  additional  foods  for  Thursday :  Lettuce  5  cents,  car- 
rots 5  cents,  parsley  and  celery  5  cents,  Boston  brown  bread 
10  cents,  soup  bone  5  cents, — total  30  cents. 

FRIDAY. 

Breakfast. — Oatmeal  porridge  with  butter  and  syrup. 

Dinner. — Milk  soup  with  Roman  meal.  Fried  herring  and  po- 
tatoes with  parsley. 

Supper. — Lentil  soup  with  fried  bread. 

Cost  of  additional  foods  for  Friday :  Skim-milk  5  cents,  her- 
ring 10  cents, — total  15  cents. 

Total  expenditure  for  the  first  week,  95  cents. 

SATURDAY. 

Breakfast. — Corn  meal  cakes  with  lettuce  and  syrup  dress- 
ing^ 

Dinner. — Potato  soup  (prepared  with  fat,  flour  and  skim- 
milk).  Noodles  with  stewed  prunes. 

Supper. — Hot  skim-milk  with  stale  bread. 

Cost  of  additional  foods  for  Saturday :    None. 

REMARKS :  Bake  bread  from  one-half  of  the  ten  pounds 
of  flour,  mix  with  Roman  meal  instead  of  whole  wheat  flour; 


196  POOR    MAN'S    BILL    OF    FARE. 

SUNDAY. 

Breakfast. — Bran  muffins  with  stewed  prunes. 

Dinner. — Water  rice  with  raisins  or  currants.    Nuts. 

Supper. — Corn  starch  pudding  with  stewed  prunes  and  black 
crusts. 

Cost  of  additional  foods  for  Sunday :  i  pound  of  nuts  10 
cents,  raisins  5  cents, — total  15  cents. 

REMARKS :  Prepare  the  corn  starch  pudding  on  Saturday. 
Use  balance  of  skim-milk  with  one-half  water,  a  piece  of  but- 
ter, the  yolk  of  an  egg.  some  salt,  and  a  little  sugar. 

MONDAY. 

Breakfast. — Rolled  rye  with  butter  and  syrup. 

Dinner. — Noodles  with  tomato  sauce  and  liver. 

Supper. — Potato  soup  with  parsley  and  toast.  (Prepare  with 
fat,  flour  and  left-over  gravy  from  liver.) 

Cost  of  additional  foods  for  Monday:  Liver  15  cents, — total 
15  cents. 

TUESDAY. 

Breakfast. — Corn  bread  or  fried  mush  with  lettuce  and  syrup 
dressing. 

Dinner. — Dried  peas  with  flour  dumplings  and  bacon  sauce. 
Stewed  prunes  if  desired. 

Supper. — Corn  meal  porridge  with  skim-milk. 

Cost  of  additional  foods  for  Tuesday:  Skim-milk  5  cents, 
lettuce  5  cents, — total  10  cents. 

WEDNESDAY. 

Breakfast. — Oat  meal  porridge  with  butter. 

Dinner. — Lima  beans  with  frankfurters  and  raw  carrots. 

Supper. — Stale  bread  with  prune  jam.  Fresh  milk  diluted 
with  barley  water. 

Cost  of  additional  foods  for  Wednesday:  Beans  5  cents, 
frankfurters  10  cents,  fresh  milk  10  cents,  carrots  and  parsley 
5  cents, — total  30  cents. 


POOR    MAN'S    BILL    OF    FARE.  197 

THURSDAY   (Thanksgiving). 

Breakfast. — Rolled  wheat  porridge  with  butter. 

Dinner. — Apple  salad  with  lettuce.  Blood  or  liver  sausage 
with  rolled  rye  or  black  bread  or  baked  oatmeal  with  cranberry 
sauce  and  celery. 

Supper. — Tomato  and  lentil  soup  with  fried  bread. 

Cost  of  additional  foods  for  Thursday:  Lettuce  5  cents, 
sausage  15  cents, — total  20  cents. 

FRIDAY. 

Breakfast. — Porridge  from  any  kind  of  cereal  with  butter. 

Dinner. — Cooked  greens  (pick  some  mustard  or  yellow  dock 
on  the  street).  Bread  or  flour  dumplings  with  creamed  fresh 
or  salted  codfish. 

Supper. — Milk  soup  from  stale  bread  and  skim-milk. 

Cost  of  additional  foods  for  Friday:  Fish  10  cents,  skim- 
milk  5  cents, — total  15  cents. 

Expenditure  for  staple  foods $4-95 

Additional  expenditure  for  first  week 95 

Additional  expenditure  for  second  week i.io 


Total $7.00 


198  POOR    MAN'S    BILL    OF    FARE. 

Staple  Food  for  Two  Weeks :  Cost  in  Cents. 

Baking  powder ..i  can 15 

Dried  apples  2  pounds  15 

Pearl  barley  2  pounds  10 

Flour   i o  pounds  3 5 

Sugar  i  pound  05 

Rice 2  pounds  i  o 

Eggs  _...i^  dozen 25 

Apples   6  pounds  25 

Leaf  lard  2  pounds  10 

Shoulder  of  mutton 3  pounds  15 

Dried  peas 3.  pounds 10 

Beans  2.  pounds 10 

Lentils                                                     2.  pounds  10 

~  Jr 

Bacon                                                         ^A  oound  is 

" — ff     r  A J 

Corn  meal  3  pounds  10 

Rolled  rye  ..                                         ...    package  is 

J                                                                                                                       o  *} 

Oats                                                               package  10 

Jr  '       o 

\Vheat                                                           package  10 

1  •v"'O*-    • 

Onions  pound  05 

Cabbage  ..                                               .     head  OS 

o  *J 

Lettuce 3  heads 05 

Black  bread i  loaf  10 

Whole  wheat  flour 2  pounds  10 

Buckwheat  flour  i  package 15 

Potatoes  4  pounds  20 

Cotton  Seed  Oil 2  quarts  50 

Cheese   J/2  pound  10 

Apples   6  pounds  25 

Butter ^2  pound  20 

Tomatoes 3  cans 25 

Milk  delivered  for  two  weeks i   quart  per  day 1.25 

Crackers i  package 05 

N  u  ts  2  pounds  20 


Total $6.05 


POOR    MAN'S    BILL    OF    FARE.  199 

SATURDAY. 

Breakfast. — Mixed  rolled  rye  and  wheat  porridge  with  butter 
and  syrup. 

Djnnel\ — Cabbage  with  mutton  and  bread  and  butter. 

Supper. — Soup  of  mutton  with  rice  and  crackers.     One-half 
quart  of  milk  with  barley  water  and  toast  for  two  children. 
1  Cost  of  additional  foods  for  Saturday:     None. 

REMARKS:  Prepare  sufficient  bread  for  two  weeks.  If 
cabbage  is  left  over,  prepare  it  with  fat,  vinegar  and  flour  and 
keep  for  Tuesday. 

SUNDAY. 

Breakfast. — Lettuce  with  syrup  dressing  and  buckwheat 
cakes. 

Dinner. — Rice  soup  with  milk  and  raisins.    Nuts. 

Supper. — Left-over  meat  soup  and  bread  for  three.  Milk 
and  toast  for  two  children. 

Cost  of  additional  foods  for  Sunday:     None. 

MONDAY. 

Breakfast. — Oatmeal  porridge  with  hot  milk. 

Dinner. — Lettuce  with  syrup  dressing.  Roman  meal  cakes. 
Hash  of  mutton. 

Supper. — Baked  apples  in  oil  with  black  bread  and  residue 
of  leaf  lard  with  fried  onions.  One  pint  of  milk  and  toast  for 
two  children. 

Cost  of  additional  foods  for  Monday :    None. 

REMARKS:  Cut  the  leaf  lard  very  fine,  fry  it  in  a  pan 
with  apples  and  a  little  oil. 

TUESDAY. 

Breakfast. — Cornmeal  mush  with  hot  milk. 

Dinner. — Bean  soup  with  bread.    Cabbage  and  frankfurters. 

Supper. — Pearl  barley  porridge  with  milk  and  cracker  (for 
all). 

Cost  of  additional  foods  for  Tuesday :  Frankfurters  5  cents, — 
total  5  cents. 


200  POOR    MAN'S    BILL    OF    FARE. 

WEDNESDAY. 

Breakfast. — Three  raw  apples  with  black  bread  and  lard. 
Dinner. — Noodles  and  kidney  stew.     Bread  if  desired. 
Supper. — Cream  of  green  pea  soup  with  bread  and  celery. 
Cost  of  additional  foods  for  Wednesday:     Celery  5  cents, 
kidney  5  cents, — total  10  cents. 

THURSDAY. 

Breakfast. — Mixed  rolled  rye  and  wheat  porridge  with  hot 
milk. 

Dinner. — Mixed  boiled  dinner  of  beans,  carrots  and  potatoes. 

Supper. — Milk  of  soup  for  all. 

Cost  of  additional  foods  for  Thursday :  Carrots  and  parsley 
5  cents, — total  5  cents. 

REMARKS :  Keep  one-half  of  the  beans  separate  and  bake 
for  Sunday. 

FRIDAY. 

Breakfast. — Cornmeal  pancakes  with  lettuce  and  syrup  dress- 
ing. ^ 

Dinner. — Cream  of  corn  soup.  Meat  croquettes  and  stewed 
dried  apples.  Bread. 

Supper. — Bread  soup  with  milk  (for  all). 

Cost  of  additional  foods  for  Friday:  Canned  corn  10  cents, 
Hamburg  steak  5  cents,  skim-milk  5  cents,  lettuce  5  cents, — 
total  25  cents. 

REMARKS :  Prepare  the  corn  soup  with  fat  and  flour,  then 
add  hot  skim-milk.  Use  one  pint  of  fresh  milk  for  the  bread 
soup  and  the  balance  skim-milk. 

Total  Expenditure  for  the  week 5oc. 

SATURDAY. 

Breakfast. — Oatmeal  porridge  with  hot  milk. 

Dinner. — Baked  noodles  with  milk  and  frankfurters. 

Supper. — Mustard  greens  or  yellow  dock  with  lentils.  Milk 
and  toast  for  two  children. 

Cost  of  additional  foods  for  Saturday :  Frankfurters  5  cents, 
total  5  cents. 


POOR    MAN'S    BILL    OF    FARE.  201 

SUNDAY. 

Breakfast. — Three  raw  apples  and  black  bread  with  lard. 

Dinner. — Lettuce  salad  with  French  dressing.  Baked  b«ans 
and  bread. 

Supper. — Milk  toast  for  all. 

Cost  of  additional  foods  for  Sunday :  Lettuce  5  cents,  milk 
5  cents, — total  10  cents. 

REMARKS :  Re-boil  the  skim-milk  from  Friday  for  cook- 
ing or  baking. 

MONDAY. 

Breakfast. — Lettuce  with  syrup  dressing.  Cornmeal  :pan- 
c.ikes. 

Dinner. — Milk  soup  with  Roman  meal.  Bran  biscuits  with 
cheese  and  stewed  dried  apples. 

Supper. — Cream  of  tomato  soup  with  toast  and  celery. 

Cost  of  additional  foods  for  Monday :  Celery  5  cents, — total 
5  cents. 

TUESDAY. 

Breakfast — Chopped  apples  with  syrup  dressing  and  raw 
rolled  rye. 

Dinner. — Cream  of  lentil  soup.  Tripe  with  tomato  sauce  and 
potatoes. 

Supper. — Toast  with  apple  sauce  and  hot  milk  diluted  with 
barley  water. 

Cost  of  additional  foods  for  Thursday :  Tripe  10  cents, — 
total  10  cents. 

WEDNESDAY. 

Breakfast. — Rolled  wheat  porridge  with  butter. 

Dinner. — Mustard  greens  and  unleavened  pancakes  with 
syrup  or  fruit  sauce. 

Supper. — Cream  of  pea  soup  with  toast. 

Cost  of  additional  foods  for  Wednesday:  Skim-milk  5 
cents, — total  5  cents. 

REMARKS :  Flavor  the  greens  with  bacon.  Use  skim- 
nnlk  and  three  eggs  for  the  pancakes.  Set  part  of  the  skim- 
uilk  for  cottage  cheese. 


202  POOR    MAN'S    BILL    OF    FARE. 

THURSDAY. 

Breakfast. — Oatmeal  porridge  with  hot  milk. 
Dinner. — Lima   beans    with    potatoes   and   frankfurters  or 
bologna. 

Supper.— Apple  pie  with  hot  milk. 

Cost  of  additional  foods  for  Thursday:  Frankfurters  5 
cents, — total  5  cents. 

FRIDAY. 

Breakfast. — Buckwheat  cakes  with  lettuce  or  yellow  dock 
and  syrup  dressing. 

Dinner. — Lentil  and  tomato  soup.  Cottage  cheese  with 
apple  salad. 

Supper. — Bread  pudding  with  fruit  sauce. 

Cost  of  additional  foods  for  Friday:  Lettuce  5  cents, — total 
5  cents. 

Expenditure  for  staple  foods $6.05 

Additional  Expenditure  for  first  week 50 

Additional  Expenditure  for  second  week 45 


Total  $7.00 


HOW  TO  FEED  A  FAMILY  OF  FIVE  ON  $5.00  PER 

WEEK  OR  14  CENTS  PER  PERSON  PER  DAY 

DURING  THE  FALL  AND  WINTER. 

Buy  the  same  staple  foods  as  suggested  for  the  foregoing 
menus;  add  to  it:  Oranges,  bananas,  cream,  peanut-butter, 
eggs,  bacon,  cheese,  tomatoes,  apples,  rice,  peas,  celery,  string 
beans,  grapes  or  other  fruits  or  vegetables. 


POOR    MAN'S    BILL    OF    FARE.  203 

HOW  TO  FEED  A  FAMILY  OF  FIVE  (2  ADULTS  AND 
3  CHILDREN)  ON  $3.50  PER  WEEK  OR  ice.  PER 

DAY  DURING  SPRING  AND  SUMMER. 
Stale,    whole    wheat,    graham    and  Cost  in  Cents. 

white  bread  _________________  .............  ________________  3  loaves  .................................  25 

Flour   ................................................................  _______________  10  pounds  ..............................  35 

Stale  black  bread  ........  .  ......................  ___________________  2  loaves  .................................  15 

Cereal  coffee                                           I  oackajre  20 

•^^s,  ,M.  £,  .  £j~ 

Coffee  beans  ............................................  ________________  ^2  pound  ..............................  10 

Bran  ............................................................  _________  .............  I  package  ..............................  1  5 

Roman  meal  ...........................................  ___________________  I  package  ..............................  15 

Cream  of  wheat  ................................................  ......i  package  ..............  .  ...............  20 

Rice                                                        6  oounds  2^ 

-\^  x'^-'  +j 

Potatoes    ..............  .  ....................................  _____________  .......  4  pounds  ..............................  20 

Tomatoes  .............................................  __________________________  3  cans  .......................................  25 

Bacon                                                         ^A  oound  I0? 

'••—  /  &     \f  v  <j 

Green  dried  peas  .................  _______________________________  2  pounds  .................................  10 

Lima  beans  ...........................  ....  .......  _________________________  2  pounds  ..........................  ______  10 

White  beans  _________________________________________________________  2  pounds  ________________________________  10 

Corn,  meal  _____________________________________________________________________  4  pounds  .................................  10 

Dried  prunes                                        ..2  oounds  10 

r  Jr 

Salt                                                           I  bag*  OS 

-"•*•&  ••  vj 

Vinegar  _______________________________________________________________________  i  pint  .......................................  05 

Cotton  seed  oil  .........................................................  i  quart  ....................................  25 

Aooles                                                  _____  6  oounds  2^ 

tr  r  J 

Svruo                                                        i  oint  o^ 

J          Ir  **•? 

Rolled  rye  .....................................................................  i  package  ...........................  15 

Rolled  wheat  ......................................  ______________  ..........  i  package  ...........................  10 

Corn  starch  ..................................................................  I  package  ..............................  10 

Butter  .................................................................  „..  .....  ______  1/2  pound  20 

Eggs  ....................................................................................  2  dozen  ....................................  35 

Peanut  butter  ............................................................  i  jar  ..........................................  25 

Dried  apricots  ................................  _________  ..  ................  2  pounds  ..............................  10 

Onions  .................................................................  ____________  i  pound  .................................  05 


REMARKS  :  Use  plenty  of  parsley,  pick  green  leaves  such 
as  mint,  yellow  dock,  mustard  greens  and  others  on  the  road 
or  in  the  country.  Keep  the  eggs  on  ice  or  in  salt  water  in  a 
cool  place. 


204  POOR    MAN'S    BILL    OF    FARE. 

SATURDAY. 

Breakfast. — Mustard  greens  on  toast. 

Dinner. — Lettuce  salad  with  baked  beans  and  bread  with 
butter. 

Supper. — Rice  and  tomato  soup  with  cracker  or  fried  bread. 

Cost  of  additional  foods  for  Saturday:  Lettuce  5  cents, — 
total  5  cents. 

SUNDAY. 

Breakfast. — Cereal  salad  with  apples,  onions  and  lettuce. 
Dinner.— Steamed  pudding  with  apricot  sauce. 
Supper. — Fresh  milk  and  toast  with  tomato  or  apricot  jam. 
Cost  of  additional  foods  for  Sunday :     Milk  10  cents, — total 
10  cents. 

MONDAY. 

Breakfast. — Cream  of  wheat  porridge  with  butter  and  raw 
cucumbers. 

Dinner. — Green  pea  soup  with  raw  carrots.  Left-over  pud- 
ding. 

Supper. — Buttermilk  rice  with  prunes. 

Cost  of  additional  foods  for  Monday :  Carrots  5  cents,  but- 
termilk 5  cents, — total  10  cents. 

REMARKS :  Cook  sufficient  pea  soup  for  two  meals.  (Use 
two-thirds  of  the  two  pounds  of  peas.) 

TUESDAY. 

Breakfast. — Mashed  potatoes  with  buttermilk  and  bacon 
sauce.  Black  toast. 

Dinner. — Apple  salad  with  peanut  dressing  and  raw  rolled 
rye  or  wheat. 

Supper. — Cream  of  pea  soup  with  toast  and  celery  or  parsley. 

Cost  of  additional  foods  for  Thursday :  Fresh  milk  10  cents, — 
total  10  cents. 

REMARKS :    Use  a  pint  of  milk  for  the  left-over  pea  soup. 


POOR    MAN'S    BILL    OF    FARE.  205 

WEDNESDAY. 

Breakfast. — Cornmeal  mush  with  hot  milk. 

Dinner. — Lima  beans  with  carrots,  potatoes  and  parsley. 

Supper. — Yellow  dock  (raw  or  cooked)  and  egg  toast  with 
stewed  prunes. 

Cost  of  additional  foods  for  Wednesday:  Carrots  5  cents, — 
total  5  cents. 

THURSDAY. 

Breakfast. — Mashed  turnips  or  carrots  and  toast  with  butter. 

Dinner. — Lettuce  salad  with  unleavened  apple  pancakes. 

Supper. — Meat  soup  of  lamb  with  rice  and  tomatoes.  Toast 
with  butter. 

Cost  of  additional  foods  for  Thursday:  Shoulder  or  neck  of 
mutton  15  cents,  lettuce  5  cents, — total  20  cents. 

REMARKS :  Cut  the  meat  in  five  pieces,  cover  with  a  little 
hot  vinegar  for  half  an  hour,  pour  off;  then  add  soup  stock  and 
keep  in  gelatine  until  Saturday. 

FRIDAY. 

Breakfast. — Cream  of  wheat  porridge  and  butter. 
Dinner. — Cooked  spinach  with  fish  and  baked  noodles. 
Supper. — Strawberries  with  toast  and  scrambled  eggs. 
Cost  of  additional  foods  for  Friday:     Fish  15  cents,  straw- 
berries 10  cents, — total  25  cents. 

Total  expenditure  for  the  week _ 85c. 

SATURDAY. 

Breakfast. — Left-over  noodles  with  tomato  sauce. 

Dinner. — Raw  cabbage  salad  with  mayonnaise  dressing  and 
lamb  in  gelatine.  Bread. 

Supper. — 'Cream  of  tomato  soup  with  fried  bread  and  celery. 

Cost  of  additional  foods  for  Saturday :  Cabbage  5  cents,  cel- 
ery 5  cents, — total  10  cents. 


206  POOR    MAN'S    BILL    OF    FARE. 

SUNDAY. 

Breakfast. — Creamed  boiled  cabbage  with  stale  bread  or 
toast. 

Dinner. — Fruit  salad  of  apricots  or  peaches  and  lettuce  with 
rolled  rye  and  nuts  (4  to  8  walnuts  per  person). 

Supper. — Pancakes  or  cornmeal  patties  with  fruit  sauce. 

Cost  of  additional  foods  for  Sunday :  Nuts  10  cents,  fruit  10 
cents,  lettuce  5  cents, — total  25  cents. 

MONDAY. 

Breakfast. — Rice  soup  of  buttermilk  or  milk  with  prunes. 

Dinner. — Mixed  boiled  dinner  of  lima  beans,  carrots  and  po- 
tatoes. 

Supper. — Egg  toast  or  pancakes  with  fruit  sauce. 

Cost  of  additional  foods  for  Monday :  Skim-  and  buttermilk 
10  cents,  carrots  5  cents, — total  15  cents. 

REMARKS:  Use  part  of  the  milk  for  pancakes.  Leave 
some  for  clabber  milk. 

TUESDAY. 

Breakfast. — Stale  bread  with  peanut-butter  and  apples. 

Dinner. — Clabber  milk  with  zwieback,  doughnuts  or  pan- 
cakes (prepared  with  eggs). 

Supper. — String  beans  and  meat  stew  with  dumplings. 

Cost  of  additional  foods  for  Tuesday :  String  beans  10  cents, 
meat  10  cents, — total  20  cents. 

WEDNESDAY. 

Breakfast. — Cherries  with  corn  bread  or  egg  toast. 

Dinner. — Yellow  dock  on  toast.  Steamed  rice  pudding  with 
fruit  sauce. 

Supper. — Raspberries  and  fresh  milk  with  toasted  bread. 

Cost  of  additional  foods  for  Wednesday :  Cherries  10  cents, 
raspberries  10  cents,  milk  10  cents, — total  30  cents. 


POOR    MAN'S    BILL    OF    FARE.  207 

THURSDAY. 

Breakfast. — Left-over  yellow  dock  and  Roman  meal  cakes 
or  bran  muffins. 

Dinner. — Julienne  soup  with  fried  bread.  Apple  rice  with 
peanut  sauce.  Raw  celery. 

Supper. — Asparagus  with  French  dressing  or  butter  sauce 
and  frankfurters  or  chipped  beef  and  bread. 

Cost  of  additional  foods  for  Thursday :  Asparagus  10  cents, 
meat  5  cents,  celery  5  cents, — total  20  cents. 

FRIDAY. 

Breakfast. — Rolled  wheat  porridge  with  butter. 
Dinner. — Baked  noodles  with  tomato  sauce  and  lettuce. 
Supper. — Milk  soup  with  black  crusts. 

Cost  of  additional  foods  for  Friday:  Lettuce  5  cents,  skim- 
milk  5  cents, — total  10  cents. 

Expenditure  for  staple  foods $4.85 

Total  Expenditure  for  first  week _ 85 

Total  Expenditure  for  second  week 1.30 

Total  $7.00 


208  POOR    MAN'S    BILL    OF    FARE. 

Staple  Foods  for  Two  Weeks.  (Cost  in  Cents.) 

Stale  whole  rye  and  wheat  bread 5  loaves 40 

Roman  meal  I  package 15 

Cream  of  wheat I  package 20 

Rice 6  pounds  25 

Potatoes 4  pounds 20 

Raw  tomatoes 3  pounds 10 

Bacon  y2  pound  1 5 

Green,  dried  peas 2  pounds  10 

Cow  beans  2  pounds  10 

Lentils  2  pounds  10 

Corn  meal  4  pounds  10 


Salt 
Vinegar 
Lemon  . 


bag 05 

pint  05 

•2  dozen TO 


quart  25 

bottle 25 


Cotton  seed  oil 

Olive  Oil  

Apples  6  Bounds  .25 

^  \f  ^  •J 

^Rolled  rve  -i  package  .1$ 

J  f        •*-"*ox'  <J 

Rolled  wheat  i  package  .10 

!"•      "T^O        ' 

Corn  starch ~i  package 10 

Butter i  pound  20 

Ep-pfs  2  dozen  .4S 

~^OO  *<J 

Peanut  butter ~i  jar  25 

Baking  powder —i  can 15 

Radishes    2  bunches  05 

Green  onions  2  buncjies  05 

Walnuts 2  pounds  25 

Lettuce  ^  heads   -  .05 

O  *l 

Celery i  bunch - 05 

Carrots  ...  2  bunches 05 


$4.70 

A  few  staple  foods,  such  as  coffee,  bran  and  a  few  cereals, 
•are  supposed  to  be  left  over  from  the  last  two  weeks. 
Use  peanut  butter  in  place  of  butter. 


POOR    MAN'S    BILL    OF    FARE.  209 

SATURDAY. 

Breakfast. — Green  onions  and  radishes  with  bread  and  but- 
ter. 

Dinner. — Tomato  salad  and  lettuce.  Creamed  horse  beans 
with  parsley.  Bread. 

Supper. — Rice  and  tomato  soup.     Celery. 

Cost  of  additional  foods  for  Saturday :    None. 

SUNDAY. 

Breakfast. — Mashed  carrots.    Lettuce  salad  and  horse  beans. 
Dinner. — Apple  and  lettuce  salad.    Nuts  (4  to  8  per  person). 
Supper. — Lemon  pie  with  black  malt  coffee. 
Cost  of  additional  foods  for  Sunday:    None. 

MONDAY. 

Breakfast. — Cream  of  wheat  with  butter. 

Dinner. — Lamb  or  beef  stew  with  dumplings.     Celery. 

Supper. — Green  pea  soup  with  fried  bread  or  left-over  dump- 
lings. 

Cost  of  additional  foods  for  Monday:  Meat  10  cents, — total 
10  cents. 

REMARKS:     Prepare  enough  pea  soup  for  the  next  day. 

TUESDAY. 

Breakfast. — Fruit  salad  of  apricots,  peaches  or  plums,  and 
lettuce  with  rolled  raw  wheat  or  rye. 

Dinner. — Pea  roast  or  steamed  bread  pudding  with  tomato 
sauce.  Celery. 

Supper. — Fresh  berries  and  toast  with  milk. 

Cost  of  additional  foods  for  Tuesday :  Fruit  5  cents,  lettuce 
5  cents,  celery  5  cents,  berries  10  cents,  milk  10  cents, — total  35 
cents. 


210  POOR    MAN'S    BILL    OF    FARE. 

WEDNESDAY. 

Breakfast. — Roman  meal  cakes  with  lettuce  and  syrup  dress- 
ing. ^ 

Dinner. — Buttermilk  soup  with  rice  and  raisins.  Nuts  (4  to 
6  per  person). 

Supper. — Egg  toast  and  lettuce  with  fruit  sauce. 

Cost  of  additional  foods  for  Wednesday:  Raisins  5  cents, 
buttermilk  5  cents, — total  10  cents. 

THURSDAY. 

Breakfast. — Water  or  muskmelon.  Raw  rolled  rye  mixed 
\\ith  chopped  apples  and  lettuce. 

Dinner. — Cherries  and  unleavened  pancakes  with  syrup 
dressing. 

Supper. — Green  grapes  and  black  bread  with  cream  cheese. 

Cost  of  additional  foods  for  Thursday :  Melon  10  cents,  cher- 
ries 10  cents,  grapes  5  cents,  cheese  10  cents — total  35  cents. 

REMARKS:  Leave  one-half  of  the  cream  cheese  for  Sat- 
urday. 

FRIDAY. 

Breakfast. — Rolled  rye  and  wheat  porridge  with  hot  milk  and 
raw  cucumbers. 

Dinner. — Cucumber  salad.  Green  peas  with  dumplings  and 
creamed  fish. 

Supper. — Bread  soup  (with  buttermilk). 

Cost  of  additional  foods  for  Friday:  Fresh  milk  10  cents, 
buttermilk  10  cents,  peas  5  cents,  cucumbers  5  cents,  fish  10 
cents, — total  40  cents. 

Total  expenditure  for  the  week $1.30 

SATURDAY. 

Breakfast. — Stale  bread  with  cream  cheese  and  left-over  raw 
greens. 

Dinner. — Meat  croquettes  (of  soup  meat)  with  creamed  beets 
and  bread. 

Supper. — Rice  and  tomato  soup  with  soup  stock.     Celery. 

Cost  of  additional  foods  for  Saturday:  Soup  bone  5  cents, 
tomatoes  10  cents,  beets  5  cents,  celery  5  cents, — total  25  cents. 


POOR    MAN'S    BILL    OF    FARE.  211 

SUNDAY. 

Breakfast. — Salad  of  chopped  apples  and  celery  with  mayon- 
naise dressing  and  raw  rolled  wheat  or  rye. 

Dinner. — Cherry-  or  currant-  or  apple-rice.     Nuts. 

Supper. — Tomato  salad  and  egg  toast. 

Cost  of  additional  foods  for  Sunday:  Fruit  5  cents, — total 
5  cents. 

MONDAY. 

Breakfast. — Corn  meal  mush  with  hot  milk. 

Dinner. — Tomato  salad.  Stewed  lentils  with  creamed  onions. 

Supper. — Lentil  and  tomato  soup  with  toast  or  bread. 

Cost  of  additional  foods  for  Monday :  Milk  10  cents, — total 
10  cents. 

REMARKS :  Dilute  the  left-over  lentils  and  tomatoes  with 
Avater,  add  onions.  Cook  for  20  minutes,  run  through  a  colan- 
der, mix  with  flour  and  fat,  add  hot  milk. 

TUESDAY. 

Breakfast. — Creamed  potatoes  with  frankfurters  and  parsley. 

Dinner. — Cherries  and  corn  meal  pudding  with  lemon  sauce. 

Supper. — Milk  soup  of  rice  with  black  crusts. 

Cost  of  additional  foods  for  Tuesday:  Cherries  5  cents, 
frankfurters  5  cents,  skim-milk  5  cents, — total  15  cents. 

REMARKS:  Use  left-over  corn  meal  for  pudding;  add  4  to 
5  eggs. 

WEDNESDAY. 

Breakfast. — Raw  cabbage  salad  with  mayonnaise  dressing 
and  bread  with  butter. 

Dinner. — Meat  stew  with  dumplings  and  lettuce  salad. 

Supper. — Bran  muffins  and  tomato  puree.    Boiled  skim-milk. 

Cost  of  additional  foods  for  Wednesday:  Meat  10  cents, 
lettuce  5  cents,  cabbage  5  cents, — total  20  cents. 


212  POOR    MAN'S    BILL    OF    FARE. 

THURSDAY. 

Breakfast. — Cream  of  wheat  gems  and  lettuce  with  syrup 
dressing. 

Dinner. — Mixed  boiled  dinner  of  string  beans,  potatoes  and 
pears.  Cornbread. 

Supper. — Corn  starch  pudding  with  boiled  hot  or  cold  milk 
and  black  crusts. 

Cost  of  additional  foods  for  Thursday:  Beans  5  cents,  milk 
10  cents,  pears  5  cents, — total  20  cents. 

FRIDAY. 

Breakfast. — Rolled  rye  porridge  with  butter  and  syrup. 

Dinner. — Bread  dumplings  or  fritters  with  pea  puree  or 
stewed  pears. 

Supper. — Creamed  cabbage  with  frankfurter  and  bread. 

Cost  of  additional  foods  for  Friday :  Frankfurter  5  cents, — 
total  5  cents. 

Expenditure  for  staple  foods $4.70 

Total  Expenditure  for  first  week 1.30 

Total  Expenditure  for  second  week i.oo 

Total  $7  oo 

-•••f  /  *«^P 


HOW  TO   FEED  A  FAMILY  OF  FIVE  ON  $5.00  PER 

WEEK  OR  14  CENTS  PER  PERSON  PER  DAY 

DURING  SPRING  AND  SUMMER. 

Buy  about  the  same  staple  foods  as  suggested  for  the  fore- 
going menus.  Use  less  bread  and  cooked  porridge  or  mushes. 
Buy  more  starchy  fruits,  such  as  bananas,  stone  fruits,  melons 
and  raw  vegetables ;  combine  them  with  toasted  bread  or  raw 
cereal  flakes.  For  those  who  eat  two  meals  per  day  and  have 
a  late  breakfast,  it  is  better  to  combine  fruits  with  nuts  for 
breakfast  in  place  of  cereals.  Use  rich  milk  or  cream  with 
fruits  for  supper  in  place  of  those  foods  suggested  in  menus  for 
supper.  For  other  combinations  study  menus. 


POOR    MAN'S    BILL    OF    FARE.  213 

SUGGESTIVE    MENUS    DURING    THANKSGIVING 

WEEK. 

WEDNESDAY. 

Breakfast. — Fried  sweet  potatoes  with  fried  bacon  and  apple 
sauce. 

Dinner. — Stuffed  turkey  neck  with  cranberry  sauce. 
Supper. — Tomato  soup  with  fried  bread. 

THANKSGIVING. 

Breakfast. — Creamed  onions  with  bread  and  butter. 

Dinner. — String  bean  salad  with  French  dressing.  Turkey 
with  apple  dressing,  celery,  cranberry  compote.  Plum  pud- 
ding with  sauce.  Black  coffee. 

Supper. — Apple  pie  with  black  coffee. 

FRIDAY. 

Breakfast. — A  fast  or  some  fruit  juice. 
Dinner. — Plain  water  rice  with  turkey  gravy. 
Supper. — Green  pea  soup  with  fried  bread. 

SATURDAY. 

Breakfast. — Roman  meal  cakes  with  cranberry  sauce. 

Dinner. — Brown  flour  soup  from  turkey  bones.  Left-over 
plum  pudding. 

Supper. — String  bean  salad.    Baked  squash  with  fried  bacon. 

REMARKS :  Cut  the  turkey  into  pieces  and  preserve  in 
gravy. 

SUNDAY. 

Breakfast. — Apple  salad  with  lettuce  and  mayonnaise  dress- 
ing. Bread. 

Dinner. — Green  pea  soup.     Mince  pie  and  cheese. 

Supper. — Fruit  cake  with  coffee. 

MONDAY. 

Breakfast. — Codfish  cakes  with  apple-  or  tomato-rice. 
Dinner. — Boiled  onions.    Turkey  with  steamed  potatoes  and 
gravy.     Celery. 

Supper. — Squash  or  pumpkin  pie  with  black  coffee.. 


214  MIXED    BOILED    DINNERS. 

TUESDAY. 

Breakfast. — Buckwheat  groats  with  hot  cream. 
Dinner. — Turkey  hush  or  salad  with  tomatoes  and  lettuce 
salad. 

Supper. — Huckleberry  soup  with  sago  or  dumplings. 

RECIPES    FOR    MIXED     BOILED     DINNERS. 

They  are  much  appreciated  in  many  foreign  countries  by 
people  of  moderate  means.  The  housekeeper  who  does  her  own 
work  can  save  much  time  by  introducing  a  few  of  these 
menus  at  her  table.  The  preparation  of  foods  in  this  manner 
requires  less  water,  it  is  more  of  a  steaming  process,  and  fewer 
dishes  and  utensils  are  needed. 

Dishwashing  becomes  a  burden  in  many  a  large  household 
and  the  intelligent  homekeeper  studies  economy  in  all  direc- 
tions. 

I  ask  in  advance  that  you  try  the  recipes ;  lay  aside  prejudice 
against  some  of  the  good  old-fashioned  dishes,  to  which  you  are 
not  accustomed,  and  stop  wasting  your  time  over  new  and 
fashionable  recipes  that  ruin,  your  health.  Simplicity  and 
knowledge  are  a  great  help  for  a  low  purse. 

I. 

LIMA  BEANS  WITH  CARROTS  AND  POTATOES. 
Soak  one  pound  of  lima  beans  in  rain  or  soft  water  over 
night,  cook  for  half  an  hour,  add  salt,  and  then  add  five  good 
sized  carrots  cut  to  the  size  of  the  beans.  Cook  both  for  half 
an  hour,  then  add  four  or  five  potatoes  and  cook  all  together 
until  done.  Thicken  the  broth  with  corn  starch,  add  chopped 
parsley  and  butter.  A  tablespoon  of  vinegar  and  sugar  may  be 
added  to  the  sauce  if  the  flavor  is  desired.  The  carrots  may 
be  cooked  by  themselves ;  when  done,  add  the  water  to  the 
beans  and  potatoes,  pour  a  little  diluted  vinegar  over  the  car- 
rots, let  .stand  20  minutes,  drain  off  the  vinegar  and  add  the 
carrots  to  the  beans  and  potatoes.  This  is  preferable  for  people 
who  dislike  the  sweet  taste  of  the  carrots.  Serve  with  pork, 
bacon,  frankfurters  or  without  meat.  Bread  is  not  needed  at 
this  meal,  as  potatoes  and  carrots  furnish  sufficient  carbo- 


MIXED    BOILED    DINNERS.  215 

hydrates.     If  bread  is  desired,  it  should  be  eaten  in  place  of 
dessert  with  a  little  unsweetened  black  coffee  or  malt  coffee. 

II. 

Small  White  or  Brown  Beans  with  Carrots  and  Potatoes.. 

Prepare  the  same  as  the  foregoing.  The  time  for  cooking- 
beans  depends  on  the  quality.  The  carrots  should  not  be  added 
until  the  beans  are  nearly  done. 

III. 

Dried  Green  Peas  with  Carrots  and  Pork. 
Prepare  the  same  as  the  foregoing.     Young  green  peas  or 
string  beans  may  be  used  in  place  of  dried  ones.     The  latter 
are  excellent  during  the  summer  in  combination,  with  salted 
pickled  herring  or  creamed  chipped  beef. 

IV. 
Green  Dried  Peas  with  Dumplings. 

See  recipe  for  bread  or  flour  damplings.  Cook  the  dump- 
lings in  salted  water  and  serve  with  the  peas  in  place  of  meat 
or  prepare  a  pea  soup  and  boil  the  dumplings  in  the  soup.  This 
makes  a  perfect  meal  for  dinner. 

Use  one-fourth  to  one-half  a  cup  of  dried  peas  per  person, 
according  to  size  and  age  of  the  individual.  Green  fresh  peas 
may  be  substituted  in  the  summer.  Fried  bacon  is  a  good  ad- 
dition. 

Dumplings  with  Potatoes  and  Prunes. 

Steam  the  potatoes.  Prepare  some  nutritious  dumplings 
from  flour  or  bread  with  eggs.  Heat  some  butter,  bacon  fat  or 
oil,  add  finely  chopped  onions,  fry  until  brown,  remove  from 
the  fire  and  add  two  tablespoons  of  syrup  and  some  lemon 
juice  or  vinegar.  Pour  the  potatoes  and  dumplings  on  a  dish, 
mix  with  stewed  cold  or  warm  prunes,  pour  the  syrup  sauce 
over  it  and  serve.  Serve  with  lettuce.  The  syrup  sauce  can 
be  thickened  with  flour  and  strengthened  with  the  water  in 
which  the  dumplings  have  been  cooked ;  the  prune  j-uice  can  be 
added  in  place  of  the  syrup.  Serve  with  fried  bacon.  Good 
during  the  summer. 


216  MIXED    BOILED    DINNERS. 

VI. 

Potatoes,  Macaroni  and  Prunes. 

Cook  the  macaroni  until  very  tender,  drain,  off  the  water, 
combine  and  serve  in  same  manner  as  the  foregoing. 

VII. 
Fried  Dumplings. 

Cut  left-over  dumplings  into  thin,  slices,  fry  in  hot  fat  or 
butter  until  brown.    Flavor  with  onions  if  desired. 


MEMORANDUM 


PART  FOUR 

CHAPTER    I. 

DISEASE. 

Disease  is  that  condition  of  the  body  where  there  is  any  de- 
parture from  the  normal,  in  function,  or  structure.  It  may  be 
local  or  general,  and  may  tend  to  recovery,  death  or  life-long 
suffering. 

Many  so-called  forms  of  dyspepsia  are  brought  about  by 
improper  eating,  or  by  eating  when  not  hungry  or  when  tired. 
In  such  cases,  a  regulated  life  and  the  right  selection,  combi- 
nation and  preparation  of  foods  is  the  only  means  to  correct  it. 

ULCERATION     OF    STOMACH    AND     INTESTINE. 

Causes :  After  effects  from  acute  diseases,  worry,  envy,  ex- 
cesses of  eating  or  drinking,  bony  displacements,  anemia  and 
overwork.  The  patient  should  consult  a  physician  at  once. 
If  certain  areas  of  the  glandular  structure  of  stomach  or  intes- 
tine have  been  destroyed  once,  the  normal  structure  cannot 
be  restored;  but  with  good  care  and  proper  dietetic  measures 
great  improvement  can  take  place.  Excess  of  starchy  foods 
is  always  harmful.  Particles  of  food  not  well  masticated  can 
cause  much  disturbance.  The  presence  of  fats  in  large  amounts 
or  wrongly  combined  with  other  foods  will  also  retard  diges- 
tion ;  they  cause  the  pyloric  orifice  to  contract  more,  and  leave 
the  food  contents  in  the  stomach  for  a  long  time,  and  in  this 
way  cause  fermentation,  and  putrefaction. 

Dyspepsia  and  indigestion  are  the  beginnings  of  a  dis- 
ordered metabolism  and  if  neglected  the  results  are:  Nervous 
prostration,  insanity,  consumption,  pelvic  disorders,  difficult 
child-birth,  weak  offspring,  different  forms  of  tumors  and 
cancers  and  a  multitude  of  fashionable  and  epidemic  diseases. 


DISEASE.  219 

CONSTIPATION. 

The  recognized  rule  is  that  the  bowels  should  be  evacuated 
once  per  day.  Nevertheless,  there  are  a  number  of  people 
whose  bowels  act  only  every  second  or  third  day,  and  whose 
health  is  not  impaired  thereby.  Healthy  people  who  live  on 
natural  foods,  such  as  raw  fruits,  nuts  and  grains,  or  on  simple 
cooked  foods  with  a  moderate  amount  of  meat,  as  a  rule  will 
not  find  it  necessary  to  resort  to  artificial  means  for  evacuation 
of  the  bowels. 

People,  whose  diet  consists  mainly  of  meats,  cooked  vege- 
tables and  potatoes  mixed  with  fermentable  substances,  or 
those  who  mix  meat  with  milk  and  sweets  or  soft  puddings  will 
find  it  absolutely  necessary  to  have  a  daily  evacuation  of  the 
bowels,  in  order  to  retain  perfect  health. 

CHRONIC    CONSTIPATION. 

Different  habits  of  diet  have  a  great  effect  upon  evacuations. 
People  who  suffer  from  chronic  constipation  without  any  par- 
ticular ailment  or  disease  may  often  be  greatly  benefited  by 
adding  a  greater  amount  of  fruits  or  vegetables  to  their  diet. 
Others  find  it  necessary  to  discard  cooked  fruits  for  a  while 
and  take  oily  substances.  Some  people  are  constipated  from 
insufficient  protein  elements  in,  their  food.  The  original  cause 
may  have  been  mechanical  obstruction.  Morbid  anatomy 
and  morbid  physiology  go  hand  in  hand.  Therefore,  if  proper 
hygiene  and  diet  does  not  correct  the  condition,  the  patient 
should  consult  a  physician  for  special  treatment. 

MALARIA. 

Malaria  is  a  germ  disease,  but  like  many  other  germ  dis- 
eases, the  primary  cause  is  lowered  resistance,  caused  by 
poisoned  air  and  adulterated  food  stuffs.  Protection  against 
adulterated  food  stuffs  depends  upon  enforcement  of  pure- 
food  laws,  and  the  training  of  every  housekeeper  in  the  art  of 
domestic  science.  Impure  milk,  whether  poisoned  by  the 


220  DISEASE. 

milkmen  or  handled  carelessly  by  the  housekeeper,  can-not 
be  turned  into  good  blood.  The  same  is  true  of  other  food 
stuffs. 

Dry,  pure  air  is  absolutely  necessary  for  the  patient  who 
suffers  with  malaria.  Dwelling  places  near  which  are  stag- 
nant pools,  rain  barrels,  marsh  land  or  stores  where  decayed 
fruits  and  vegetables  are  housed,  are  dangerous  to  people  who 
are  afflicted  with  malaria  or  any  other  germ  disease.  Mos- 
quitoes are  held  responsible  for  both  malaria  and  yellow  fever. 
They  breed  in  warm  weather,  wherever  stagnant  water  is 
found.  To  prevent  a  disease  that  is  spread  by  animal  or  vege- 
table parasites  we  must  direct  our  effort  against  the  breeding 
places  of  these  disease  carriers.  Coal  oil,  poured  upon  the 
surface  of  stagnant  water  on  streets,  or  near  our  homes,  is  a 
great  help  in  preventing  the  multiplication  of  mosquitoes. 
Screens  on  dwelling  houses,  dry  basements,  plenty  of  sunshine 
in  the  home  and  the  prevention  of  accumulation  of  vegetable 
refuse  can  do  much  toward  protection  from  these  parasites. 

People  who  are  afflicted  with  partial  congestion  of  the  portal 
circulation  have  stagnant  and  poisoned  blood,  and  are  more 
liable  to  contract  malaria  than  those  whose  liver  is  in  good 
working  order.  Many  people  are  under  the  impression  that 
they  have  liver  trouble  if  they  put  more  work  upon  this  organ 
than  it  is  able  to  do.  Overtaxing  of  any  part  of  the  body  will 
finally  result  in  congestion  and  disease. 

If  mechanical  obstructions  are  responsible  for  sluggish  con- 
ditions of  the  liver,  they  should  be  remedied  by  anatomical 
and  physiological  adjustment.  Deep  breathing  is  of  the  great- 
est importance  in  all  diseases  affecting  the  abdominal  organs. 
Fresh  air  at  night  is  as  important  as  during  the  day.  During 
rainy  weather  have  a  fire  going  during  the  night  in  order  to 
keep  the  air  dry.  Protect  the  body  with  warmer  clothing  after 
sunset,  and  wear  light  woolen  underwear  if  necessary  to  avoid 
chills  during  sleep. 

The  diet  should  be  light  and  nutritious.  Avoid  all  rich  con- 
diments, spices,  soft  puddings  containing  milk  and  eggs,  yeast 
breads  and  cakes.  Some  cases  should  avoid  milk,  cheese,  shell- 
fish and  other  foods  rich  in  protein. 


DISEASE.  221 

THE   FOLLOWING   SUGGESTIONS    MAY   BE   HELP- 
FUL TO  INVALIDS  WHO  SUFFER  FROM  CHRON- 
IC AFFECTIONS  OF  THE  LIVER  AND 
INTESTINAL    INDIGESTION. 

1.  Spend  at  least  four  hours  per  day  out  of  doors. 

2.  Take  short  walks  before  and  after  dinner  and  before  and 
after  supper.    Take  deep  breathing  exercises  by  open  win- 
dows before  breakfast,  and  exercise  the  lower  limbs  while 
in  bed. 

3.  Have  breakfast  at  9  a.  m.  and  supper  between  4  and  5  p.  m. 

4.  Never  work  or  eat  when,  the  hands  and  feet  are  cold. 

5.  Relax  and  breathe  deeply  with  face  down  for  20  minutes, 
three  times  per  day  before  meals. 

6.  During  damp  or  rainy  weather  rest  more,  eat  more  greens, 
citrus  fruits  and  fatty  foods,  and  little  or  none  of  those 
foods  which  are  rich  in  protein,  such  as  cheese,  whites  of 
eggs,  lean  meats,  nuts,  beans,  canned  corn  and  milk  foods, 
and  select  protein  foods  for  the  noon  meal  in  the  form  of 
green  pea  or  lentil  soup,  with  or  without  tomatoes,  or  fat 
cold  pork,  fish  or  bacon  in  combination  with  apples,  mashed 
beets,  carrots   or  yellow  turnips  with  lemon,  hard  yolks  of 
eggs  and  fried  bacon.    Rice  with  tomato  sauce  and  cold  fat 
meat  is  also  good.     Black  stale  bread  is  best. 

7.  For  Breakfast  use  fats  in  the  form  of  mayonnaise  dressing 
with  raw  apples  and  tomatoes  and  plenty  of  onions,  also 
fat  meat  if  desired,  and  corn  meal  mush  with  eggs  and 
cranberry  sauce  and  celery;  or  the  above  mentioned  green 
leaf  vegetables.     Celery  roots,  raw  or  cooked,  with  lemon 
and  toasted  bread  and  butter  or  fried  bacon  is  also  good. 
Use  raw  carrots,  cranberries  and  beets  with  greens  and 
French  dressing.    Raw  cabbage  is  also  good. 

8.  For  supper  select  your  food  according  to  your  appetite.   If 
you  are  warm,  active  and  energetic,  take  some  raw  fresh 
milk  with  zwieback  and  tomato  or  cranberry  juice,  or  suck 
the  juice  of  one-half  or  one-fourth  of  a  lemon  or  grape- 
fruit with  it,  white  and  yellow  skin  and  all,  expectorate  the 
residue.  Bran  tea,  barley  or  oatmeal  water  with  one-fourth 


222  DISEASE. 

sterilized  cream  is  good.  If  you  are  cold  and  chilly  eat  a 
plate  of  warm  soup  made  of  tomatoes  or  plums,  huckle- 
berries, string  beans  or  asparagus  (treated  with  lemon), 
or  potato  soup,  or  eat  green  cooked  leaf  vegetables  with 
lemon  and  fried  bacon,  toasted  or  puffed  wheat,  and  butter. 
9.  During  the  dry,  frosty  season,  when  the  sun  is  bright  dur- 
ing the  middle  of  the  day,  eat  a  moderate  amount  of  those 
foods  forbidden  under  No.  6,  combine  them  rightly,  and 
take  walks  in  the  sunshine  after  dinner. 

1C.  Mornings  and  evenings  eat  about  the  same  foods  as  sug- 
gested in  the  foregoing. 

11.  Dress  the  body  according  to  the  changes  of  temperature. 

12.  Avoid  over-heated  rooms,  and  stay  in  bed  until  the  sun 
rises,  if  necessary. 

13.  Keep  the  bowels  in  good  order  by  enemas. 

14.  Black  malt  coffee  prepared  with  a  few  whole  or  crushed 
coffee  beans  is  of  medicinal  value  if  taken  in  small  quanti- 
ties after  meals,  especially  after  the  noon  meal;  it  acts  as 
a  tonic  to  the  liver.     Law  cranberries  may  be  substituted 
if  desired. 

The  above  mentioned  suggestions  are  for  extreme  cases  of 
liver  degeneration.  They  also  apply  to  many  chronic,  so- 
called  incurable  diseases  wrhere  the  protein  and  starches  of  the 
diet  should  be  limited  in  quantity  to  the  minimum,  compatible 
with  the  requirements  of  the  individual. 

There  are  cases  of  liver  trouble  where  there  is  no  interfer- 
ence with  the  glycogenic  and  oxidizing  action  of  the  liver, 
and  where  an,  entirely  different  diet  is  required.  Therefore,  no 
patient  should  attempt  to  treat  a  disease  by  a  book,  without 
having  his  case  diagnosed  by  a  physician  and  receiving  advice 
•as  to  the  special  diet  required. 


DISEASE.  223 

TUBERCULOSIS. 

Itisoneof  the  mostfatal diseases  that  affects  men  and  animals. 
It  is  due  to  a  germ  called  the  bacillus  of  tuberculosis.  This 
germ,  however,  is  not  the  primary  cause  for  the  development 
of  the  disease.  Wrong  environment,  unclean  air  and  food  are 
the  causes  that  multiply  these  germs.  Hereditary  weaknesses 
play  an  important  part,  but  the  disease  itself  is  never  inher- 
ited. Lowrered  vitality,  infection  through  milk  and  meat,  and 
careless  spitting  are  in  a  large  measure  responsible. 

Children  of  parents  who  suffer  from  tuberculosis  may  grow 
up  into  healthy  and  strong  individuals,  if  the  proper  conditions 
are  furnished.  Tendencies  to  disease  are  universally  manifest 
in  the  weaker  structures,  and  this  weaker  resisting  power  is 
the  exact  measure  of  the  power  inherent  in  heredity. 

Tuberculosis  may  affect  the  lungs  or  manifest  itself  in  dif- 
ferent parts  of  the  body,  and  is  known  under  the  following 
names:  Potts  disease  or  curvature  of  the  spine;  hip  joint  dis- 
ease, when  it  affects  the  hip  joint ;  white  swelling  or  knee  joint 
disease;  ankle  joint  disease;  lupus  or  skin  disease;  scrofula, 
when  it  affects  the  glands  of  the  neck;  tuberculous  ulceration, 
when  it  affects  the  inside  of  the  intestine ;  tuberculous  peritoni- 
tis, when  it  affects  the  outside  of  the  intestine;  and  consump- 
tion, when  the  lungs  are  involved. 

PREVENTION     OF     TUBERCULOSIS. 
The    House    We    Live    In. 

Sunlight  is  the  best  known  disinfectant.  The  direct  rays 
of  the  sun  destroy  tubercular  germs  and  the  majority  of  other 
micro-organisms.  Plants  cannot  grow  without  sunshine.  Hu- 
man beings  cannot  enjoy  health  in  dark  dwelling  places,  with- 
out sulight.  The  houses  we  live  in  should  contain  a  large 
number  of  windows  and  glass  doors,  so  as  to  permit  all  rooms 
to  be  permeated  with  sunlight.  It  is  a  pity  that  modern 
houses,  with  all  their  conveniences  and  sanitary  arrangements, 
have  so  little  provision  for  proper  sterilization  by  sunlight. 

Many  new  modern  houses  are  provided  with  a  lot  of  un- 


224  DISEASE. 

necessary  closet  room,  pantries  and  double  stairways,  halls 
and  other  accessories,  which  shut  up  impure  air  and  prevent 
proper  ventilation.  Instead  of  living  in  large,  luxurious 
houses,  our  health  and  comfort  could  be  greatly  improved  by 
the  investment  of  more  space  in  artistically  constructed  gar- 
dens. Smaller  houses,  long  and  narrow  in  form,  or  wide  and 
short,  according  to  the  location,  and  size  of  the  lot,  could  be 
daily  disinfected  and  sterilized  from  cellar  to  attic  by  the 
rays  of  the  glorious  sun.  A  building  of  this  kind  may  consist 
of  two,  four,  eight,  ten  or  more  rooms,  with  one  or  three 
floors,  and  can  offer  comfort  for  one  family,  or  be  divided 
into  apartments  or  flats.  A  house  should  be  built  on  porous 
ground. 

A  lower  floor,  with  parlor  and  spare  bedrooms,  is  more  easily 
ventilated  and  kept  clean  than  a  high  basement  with  poor 
flooring,  and  no  provision  for  proper  airing  or  the  admission 
of  sunlight. 

The  mother  of  a  family  who  has  to  do  her  own  work  in  a 
two-story  house  could  save  much  time  and  strength  by  having 
her  kitchen  and  dining  room  on  the  upper  floor,  with  hall  and 
stairway  and  glass  door  in  the  center  of  the  house,  which 
would  enable  her  to  attend  to  the  door  from  above.  A  house 
so  constructed  could  easily  be  provided  with  porches  for  sleep- 
ing, and  a  place  for  the  children  to  play  during  the  morning 
hours,  and  in  this  way  relieve  the  mother  of  many  unnecessary 
steps. 

Large,  beautiful  gardens  call  for  work  which  is  mixed  with 
brains,  while  large  houses  with  fashionable  accessories  call 
for  slavery  and  compel  one  woman  to  become  the  servant  of 
another  woman. 

All  human  beings  are  born  with  a  pair  of  arms,  which  by 
gradual  development  enable  them  to  care  for  their  bodies  in 
matters  of  feeding,  dressing,  hygiene  and  comforts.  Assistants 
in  the  home  are  required  for  the  child,  the  sick  and  the  help- 
less. 

Modern  inventions  relieve  us  partly  of  house-cleaning  and 
laundry  work,  and  modern  methods  of  simple  feeding  and 
luxurious  airing  will  relieve  us  from  solving  the  servant  prob- 
lem and  prevent  diseases  that  are  created  by  wrong  living. 


DISEASE.  225 

TREATMENT    OF    TUBERCULOSIS. 

Clinical  experience  with  hygiene  and  diet  have  proved  that 
they  are  the  most  important  factors  in  the  treatment  of  dis- 
ease. 

A  certain  class  of  patients  who  are  in  the  early  stages  of  this 
disease  may  be  benefited  by  a  liberal  diet,  but  the  larger  percent- 
age of  sufferers  really  have  indigestion  and  can  only  gain  bene- 
fit by  cutting  down  their  diet  and  by  living  upon  plain,  non- 
stimulating  food.  The  amount  of  carbo-hydrate  foods  should 
be  decreased  and  the  amount  of  fats  increased.  Olive  oil  in 
combination  with  raw  vegetables,  acid  fruits  and  raw  eggs 
and  fat  meats  should  be  given  daily.  They  are  best  taken  for 
breakfast.  The  heavier  protein  foods  should  be  eaten  at  the 
noon  meal  in  combination  with  a  small  amount  of  cereals  and 
raw  greens.  The  evening  meal  should  consist  of  broths  with 
eggV  cooked  green  vegetables,  toast  and  bacon,  or  of  milk 
foods.  If  extra  milk  is  required  it  should  be  given  with  a 
keen  appetite.  Food  eaten  without  relish  cannot  be  properly 
oxidized  and  assimilated. 

People  who  are  compelled  to  work  while  sick  should  take 
some  extra  milk  between  10  and  12  a.  m.  and  during  the  after- 
noon. Milk  may  be  taken  raw  or  boiled,  according  to  the  jn- 
dividual  requirements.  The  bowels  should  be  kept  in  order 
by  enemas  and  laxative  foods. 

RICKETS. 

This  is  a  condition  where  there  is  interference  with  the 
nutrition  of  the  bones.  The  bones,  like  other  parts  of  the 
body,  are  injured  by  lack  of  nourishment;  they  become  soft 
and  yielding  like  wax,  and  are  drawn  by  the  muscles  into  de- 
formity. The  animal  matter  which  enters  into  the  composition 
of  the  skeleton  is  in  great  excess,  and  the  earthy  (or  mineral 
matter)  is  deficient  in  proportion.  Causes  for  such  conditions 
are:  Lack  of  lime  and  minerals  in.  the  food,  before  or  after 
birth ;  impure  or  inferior  milk ;  fermenting  foods ;  excess  of 
starchy  foods,  sweets  and  meats ;  insufficient  greens,  legumes 
and  nut-foods  in  the  mother's  food,  and  overwork  of  the  mother 
before  or  after  birth  of  the  child ;  damp  and  impure  air  and  un- 


226  DISEASE. 

healthy  dwellings.  The  first  symptoms  of  this  disease  or  a 
tendency  to  it  can  sometimes  be  detected  in  a  child  during  the 
first  year  by  soft  and  flabby  muscles,  excess  of  fat,  difficulty 
and  backwardness  of  learning  to  walk,  and  in  cutting  teeth, 
extremely  narrow  chest,  continual  digestive  disturbances  with 
constipation,  or  greenish  looking  evacuations,  and  catarrh  of 
the  bowels.  Softening  of  the  bones  of  the  head  is  often  pres- 
ent. . 

The  prevention  and  treatment  of  this  disease  demands  care- 
ful regulation  of  the  diet,  sufficient  sleep,  pure  air,  dry,  sunny 
dwellings,  warm  baths,  massage  and  salt  rubs.  If  the  child 
perspires  much  on  the  upper  part  of  the  body  during  sleep, 
avoid  feather  pillows  and  keep  the  lower  limbs  warm  by  arti- 
ficial heat  if  necessary.  Avoid  pressure  on  the  head  by  placing 
a  narrow  pillow  about  two  inches  in  width  under  the  neck,  and 
no  pillow^  under  the  head.  Keep  the  child  in  the  lying  position 
as  much  as  possible.  Do  not  carry  it  on  the  arm  except  when 
necessary,  and  never  force  it  to  stand  or  walk  against  its  own 
will. 

The  diet  should  consist  of  milk  and  cream  with  well  cooked 
strained  pearl  barley  and  steel  cut  oats  or  bran,  a  moderate 
amount  of  toast,  calfs-foot  jelly,  eggs  strained  legumes  and 
fat  meats.  Raw  greens,  fruits  and  nuts  should  be  given,  as 
soon  as  the  child  is  able  to  digest  them  without  difficulty.  Al- 
ways select  the  food  in  the  right  combination  and  never  allow 
excesses  of  any  kind.  The  bowels  must  be  kept  regular  by 
enemas. 

OBESITY. 

Obesity  is  a  constitutional  disease,  due  to  excess  of  food  in 
general  or  to  excess  of  wrong  food  and  interference  with  the 
nerve  supply  controlling  the  oxidation  processes. 

Thousands  of  people  who  suffer  from  this  "fat  habit"  could 
cure  themselves  by  proper  attention  to  hygiene  and  diet.  A 
normal  individual  who  lives  right,  thinks  right  and  is  engaged 
in  useful  work,  does  not  need  to  carry  useless  fat  around  with 
him. 

Do  not  take  the  advice  of  a  friend  who  promises  relief  with 
dangerous  drugs  and  salves,  or  excessive  steam-baths  and 


DISEASE.  227 

violent  exercises.  A  diet  suitable  in  quality  and  quantity  to 
the  particular  constitution,  useful-  activity,  alternated  with 
sufficient  rest  and  recreation,  and  plenty  of  sunlight  and  dry, 
fresh  air,  are  the  only  means  to  bring  permanent  results.  A 
change  of  occupation  is  necessary  at  times.  The  dry  diet,  con- 
sisting of  the  necessary  amount  of  proteins,  with  a  large 
amount  of  raw  greens  or  fruits  and  fats,  and  abstinence  from 
tea  and  coffee  and  foods  which  are  rich  in  starch  and  sugar, 
will  bring  relief  to  the  majority  of  people  who  have  a  tendency 
tc  grow  stout. 

There  are  special  conditions  which  require  special  treat- 
ment, such  as  tonic  baths,  massage,  sun-baths,  osteopathic 
treatments  and  special  prescribed  diets  and  exercises  which 
cannot  be  discussed  here. 


CHAPTER    II. 
CARE    AND    FEEDING    OF    CONVALESCENTS. 

Convalescence  depends  much  upon  the  proper  food.  Fevers 
require  that  the  patient's  strength  should  be  kept  up.  If  the 
body  has  been  overfed  on  certain  articles,  these  must  be 
stopped,  and  those  elements  which  are  needed  must  be  admin- 
istered in  the  form  of  food,  water,  air  and  so  on.  The  fever 
is  nature's  method  of  throwing  off  disease, — and  if  properly 
guided  it  does  not  become  dangerous.  A  physician  should  be 
sent  for  at  once.  The  diet  prescribed  for  the  patient  and  the 
directions  in  regard  to  quantity,  temperature  and  time  of  ad- 
ministration should  be  carried  out  in  every  detail,  just  like 
other  directions  in  regard  to  nursing.  Many  a  patient  has 
been,  seriously  injured  or  even  killed  through  the  administra- 
tion of  foods  which  were  forbidden  by  the  doctor.  At  times 
there  is  a  special  desire  for  a  particular  kind  of  food.  It  may 
be  an  indication  that  the  system  requires  it,  and  such  craving 
should  always  be  reported  to  the  doctor,  and  if  possible  the 
physician  will  suggest  such  a  food  or  some  substitute  which 
will  answer  the  purpose. 

The  temperature  of  the  food  should  be  tested  before  serving. 
Blood  warm  is  generally  the  best.  The  tray  should  not  be 
loaded  with  a  variety  of  foods.  The  patient  should  not  be 
tempted  with  food  unless  forced  feeding  is  indicated. 

If  the  tongue  is  coated,  give  a  little  water  with  lemon  juice 
before  breakfast,  especially  if  milk  foods  are  to  be  eaten.  If 
the  appetite  is  not  keen,  do  not  take  milk  foods  for  breakfast. 

VOMITING. 

If  vomiting  occurs  or  is  continued  for  any  length  of  time, 
it  may  be  checked  by  giving  cold  weak  tea  or  black  coffee  at 
frequent  intervals,  or  a  few  drops  of  brandy  in  a  tablespoonful 
of  ice  water.  In  many  cases  it  is  better  for  the  patient  to  have 
his  breakfast  in  bed  for  some  time  after  recovery,  especially 
if  the  exertion  of  dressing  is  tiresome  or  the  temperature  of  the 


DIET    FOR    THE    SICK.  229 

room  is  unsuited   to  the  patient's   condition.     A   mild   warm 
room  is  preferable  to  an  overheated  one. 

DIET. 

Diet  for  the  sick  may  be  classified  as  liquid,  semi-liquid  and 
solid  foods.  A  liquid  diet  is  generally  given  only  during  acute 
illness  or  after  operations.  The  kind  of  food,  as  well  as  the 
amount  and  intervals  at  which  it  should  be  given,  are  usually 
prescribed  by  the  attending  physician.  Therefore,  only  a  few 
suggestions  are  given. 

If  nourishment  by  enema  is  necessary,  predigested  sub- 
stances are  the  best ;  peptonized  milk  and  malt  extracts  or  well 
prepared,  strained  gruels  of  bran  and  oats,  or  of  bran  alone,  to 
which  one  to  two  teaspoonsful  of  brandy  have  been  added. 
Black  sereal  coffee  or  weak  black  coffee  are  often  excellent 
where  stimulation  is  desired.  The  amount  should  be  from  one 
to  three  ounces  at  a  time,  and  the  temperature  should  be  luke 
warm.  It  must  be  injected  very  slowly. 

If  the  patient  is  of  a  nervous  temperament,  or  suffers  from 
irritability  of  the  stomach,  he  should  have  as  little  animal  food 
as  possible,  especially  for  breakfast.  As  a  rule  a  well  prepared 
water  gruel  satisfies  the  demands  of  the  body  until  the  noon 
hour.  It  acts  as  a  sedative  and  rests  the  whole  body,  and  in 
this  way  more  nervous  energy  can  be  expended  for  digestion 
at  the  noon  meal. 

There  are  some  exceptions ;  for  example,  if  a  patient  has 
had  a  restless  night  and  is  exhausted,  he  may  have  a  cupful  of 
freshly  prepared  whey  or  bran-tea  with  milk  or  cream  before 
his  breakfast.  As  a  rule  such  conditions  should  not  appear 
during  convalescence,  and  may  be  prevented  by  intelligent 
nursing  and  avoidance  of  unnecessary  company. 

The  greatest  care  should  be  taken  not  to  allow  a  patient  to 
eat  rapidly  or  to  take  large  quantities  at  one  time,  and  also 
to  avoid  foods  which  produce  fermentation. 


230  MENUS    FOR    THE    SICK. 

SUGGESTIVE     MENUS. 

1.  Breakfast. 

A  cup  of  whey  with  or  without  lemon.,  and  albumen  water. 

10  to  ii  A.  M. 

Five  to  ten  ounces  of  milk,  diluted  with  gruel  or  tea. 

Dinner. 

Gelatine  prepared  from  barley,  rice,  bran  or  legumes  and  a 
little  zwieback. 

3  to  4  P.  M. 

Cocoa  or  milk  (5  to  10  ounces)  with  zwieback. 

Supper. 
Malt  coffee  with  hot  cream  arid  milk-sugar  and  zwieback. 

If  food  is  required  at  10  p.  m.  or  during  the  night,  whey, 
blackberry  juice,  broth,  apple  water,  oran-ge  juice,  egg-wine, 
tea,  coffee  or  lemonade  may  be  given  if  allowed. 

2.  Breakfast. 

Water  gruel  prepared  from  barley  or  bran,  rye  or  steel  cut 
oats,  cream  of  wheat  or  rice.  Malt  coffee  with  triscuit. 

10  to  ii  A.  M. 

Broth  with  the  yolk  of  an  egg  or  fresh  milk  with  crackers  or 

crusts. 

Dinner. 

Gelatine  of  wheat  or  toast  with  sterilized  cream  and  zwie- 
back or  ryenuts. 

3  to  4  P.  M. 
Milk,  coffee,  cocoa  or  eggnog  with  zwieback  or  crackers. 

Supper. 

Chicken  or  clam  broth  with  one  or  two  tablespoonsful  of 
cream,  ryenuts  or  zwieback. 

Allow  the  patient  to  return  to  simple  solid  foods  gradually. 
If  he  tires  easily  of  one  thing,  as  much  variety  as  possible 
should  be  introduced  into  the  diet,  but  as  a  rule  no  more  than 
three  or  four  articles  should  be  served  at  one  meal. 


MENUS    FOR    THE    SICK.  231 

3.    Breakfast. 

Onion  gruel,  bread  gruel,  codfish  gruel  or  cornmeal  gruel. 

10  to  ii  A.  M. 

Milk  or  barley  water  with  cream  and  toast. 

Dinner. 

Toast  with  poached  egg.     Asparagus  with  lemon  or  cream 
dressing. 

3  to  4  P.  M. 

Malt  coffee,  black  or  with  cream,  zwieback  or  unleavened 
biscuits  with  butter. 

Supper. 

Strained  pea  soup  or  cream  of  tomato  soup  with  zwieback  or 
raw  celery. 

4.    Breakfast. 

Bread  soup  prepared  with  prunes  or  imported  root  beer. 
(Excellent  for  constipation.) 

10  to  ii  A.  M. 

Milk  or  veal  broth  with  the  yolk  of  an  egg,  and  crusts  or 
zwieback. 

Dinner. 

Puree  of  dried  green  peas,  beachnut  bacon,  zwieback,  raw 
celery. 

3  to  4  P.  M. 
Cold  water  or  malt  coffee. 

Supper. 
Beer  or  wine  gruel  or  boiled  custard  with  zwieback. 

5.    Breakfast. 

Gruel  of  Cook's  flaked  rice  or  shredded  wheat  with  butter,  or 
hot  sterilized  cream. 

10  to  ii  A.  M. 
Whey  or  broth. 

Dinner. 

Spinach  on  toast,  two  eggs,  beachnut  bacon. 


232  MENUS    FOR    THE    SICK. 

3  to  4  P.  M. 
Raw  bran,  oatmeal  water,  almond  milk  or  hot  or  cold  water. 

Supper. 

Sago  gruel  prepared  with  blackberries,  apples  or  huckleber- 
ries (strained),  and  zwieback  with  butter. 

6.  Breakfast. 

Cereal  gruel  prepared  with  two-thirds  water  and  one-third 
milk  or  one-fifth  cream. 

10  to  ii  A.  M. 
Water,  whey  or  tea  of  beans,  peas,  lentils  or  bran. 

Dinner. 

A  raw  or  baked  apple  with  fish.     Lettuce  with  mayonnaise 
dressing. 

3  to  4  P.  M. 
Water,  bran  water  or  milk. 

Supper. 

Soup  of  carrots,  peas  or  asparagus  with  toast. 

7.  Breakfast. 

Cereal  coffee,  bran  or  legume  tea,  one  slice  of  whole  wheat 
toast,  or  stale  bread.    One  egg. 

10  to  ii  A.  M. 

Vegetable  water  or  whey. 

Dinner. 

Green  pea  soup  with  raw  celery.     Raw  oysters  and  crackers 
with  butter. 

3  to  4  P.  M. 
Almond  milk,  bran  water  or  cold  or  hot  water. 

Supper. 

Baked  apple  with  sterilized  cream.     Cream  of  celery  soup 
with  toast. 


MENUS    FOR    THE    SICK.  233 

8.  Breakfast. 

Milk  or  water  gruel  with  crusts. 

Dinner. 

Apple  salad  and  lettuce  with  sweet  breads.    Orange  juice. 

Supper. 

Cream  of  tomato  soup  or  clam  broth  with  toast  and  raw 
celery. 

9.  Breakfast. 

Melon.    Codfish  cakes,  raw  apples  or  ambrosia. 

Dinner. 

Pea  or  lentil  soup.  Squab  on  toast  with  tomato  or  apple  salad 
and  lettuce. 

Supper. 
Cream  toast  or  fruit  soup  or  whey  soup. 

10.  Breakfast. 

Lettuce  or  watercress  or  celery  with  or  without  dressing. 
Baked  potatoes,  one  or  two  eggs  and  beachnut  bacon. 

Dinner. 

Broth  with  egg.    Cream  cheese  with  apple  salad,  black  toast, 
olives. 

Supper. 
String  beans,  creamed  chipped  beef,  crackers  or  triscuit. 

11.  Breakfast. 

Green  grapes,  banana  salad  with  lettuce  and  French  dress- 
ing. 

Dinner. 

Three  ounces    of    strained  tomato  juice,  young  peas  with 
bacon  or  white  fish,  triscuit  with  butter  and  black  cereal  coffee 

Supper. 

Sliced  pineapple  with  gelatine  and  cream.    Black  toast. 


234  MENUS    FOR    THE    SICK. 

12.  Breakfast. 

Gluten  gruel,  cream  of  wheat,  or  whey  gruel. 

Dinner. 

Beefsteak  with  egg  and  spinach.    Toast  with  butter. 

Supper. 
Milk  or  fruit  soup  or  green  cooked  vegetables  with  bacon.. 

13.  Breakfast. 

Asparagus  with  French  or  cream  dressing,  chipped  beef  or 
boiled  codfish  with  one  or  two  tablespoonsful  of  raw  wheat  or 

rye  flakes. 

Dinner. 

Strained  tomato  juice  with  buttered  toast,  or  a  piece  of  cu- 
cumber.   Lamb  chops  with  sprouts  and  the  yolk  of  an  egg. 

Supper. 

Cook's  flaked  rice  gruel  with  cream  or  butter  and  the  yolk 

of  an  egg. 

14.  Breakfast. 

Lettuce,  creamed  potatoes  with  parsley  and  boiled  ham. 

Dinner. 

Tomato  and  lettuce  salad  with  dressing.     Scrambled  eggs 
with  string  beans  and  bacon. 

Supper. 

Baked  apples  in  gelatine  with  cold  sterilized  cream  and  un- 
sweetened graham  crackers. 

15.  Breakfast. 

Fruit  salad  of  peaches  or  apricots  with  almond  cream  and 
grapenuts  or  ryenuts. 

Dinner. 

Boiled  beef  or  chicken  with  mushroom  sauce  and  rice. 

Supper. 

Pea  soup  with  buttered  toast.    Raw  celery. 


MENUS    FOR    THE    SICK.  235 

1 6.    Breakfast. 

Lettuce,  egg  toast  with  cranberry  or  apricot  sauce. 

Dinner. 

Tomato  soup.     Lima  beans  with  the  yolk  of  an  egg  and 
lemon.    Raw  celery  and  parsley. 

Supper. 

Green  grapes  and  black  toast  with  butter  or  fruit  pudding 
with  sterilized  hot  or  cold  cream. 


ADDITIONAL    MENUS. 

I. — Light  Rice  with  Egg  and  Soda  Crackers. — 233  Calories. 

Wash  two  tablespoonsful  of  rice,  boil  rapidly  in  one  pint  of 
water  with  a  little  salt  until  the  grains  burst.  Then  boil  slowly 
in  the  oven  or  on  the  stove  (uncovered)  until  the  rice  is  dry. 
Remove  from  the  fire  and  add  one  teaspoonful  of  butter,  the 
yolk  of  one  egg  and  a  few  drops  of  lemon  juice.  Serve  plain 
with  two  soda  crackers  or  one  small  round  zwieback. 

Calories. 

Rice   2  tablespoons  100 

Yolk  of  egg. ,i  48 

Butter   * ..-..i  teaspoon 35 

Crackers    2  50 

!!  233 

II. — Light  Rice  with  Egg  and  Cranberry  Sauce — 263  Calories. 

Prepare  the  same  as  No.  I.  Pour  two  tablespoonsful  of 
cranberry  sauce  over  the  rice. 

Cranberry  Sauce,  Sterilized — 190  Calories. 

Put  one  cup  of  cranberries  into  a  pint  jar,  add  two  and  one- 
half  tablespoonsful  of  sugar  and  sufficient  water  to  fill  the  jar; 
screw  tight  and  cook  in  a  water  bath  for  40  minutes  or  longer. 
Let  cool  and  run.  through  a  colander. 


236  MENUS    FOR    THE    SICK. 

III.— -A  Large  Glass  of  Mixed  Milk  and  Cream  with  Cranberry 
or  Tomato  Toast — 525  Calories. 

Heat  two  small  round  or  one  long  zwieback  and  soften  with 
two  tablespoonsful  of  tomato  or  cranberry  sauce.  Serve  on  a 
plate  and  drink  the  milk  with  it. 

(  Calories. 

Milk   8  ounces  165 

Cream    + 4  ounces  230 

Zwieback  2  small  100 

Fruit  Juice  2  tablespoons 30 


525 

IV.— Cream    Toast    of    Whole    Wheat    Bread    or    Shredded 
Wheat — 390  Calories. 

Dissolve  one  tablespoonful  of  milk  sugar  in  one-half  or 
three-fourths  cup  of  boiling  water  and  pour  over  one  slice  of 
whole  wheat  bread  or  biscuit.  Let  stand  a  minute,  then  add 
four  ounces  of  hot  cream,  and  serve. 

Calories. 

Cream    „ i 4  ounces 230 

Biscuit -....-.I  ounce TOO 

Milk  Sugar  i  tablespoon 60 

390 

V. — Cornmeal  with  Egg  and  Cranberry  Sauce — 271  Calories. 

Cook  three  tablespoonsful  of  cornmeal  in  one  pint  of  water 
with  a  little  salt,  for  30  or  40  minutes. 

Remove  from  the  fire.  Then  add  one  teaspoonful  of  butter, 
the  yolk  of  one  egg  and  a  few  drops  of  lemon.  Pour  on  a  soup 
plate  and  serve  with  two  tablespoonsful  of  cranberry  sauce  and 
one  soda  cracker  or  two  black  crusts. 


MENUS    FOR    THE    SICK.  237 

Calories. 

Cornmeal  3  tablespoons  108 

Yolk  of  egg  i  48 

Butter  i  teasooon  ^5 
'••  oo 

Crackers  or  Crusts  2 50 

Cranberry  Sauce  2  tablespoons 30 


271 

VI. — Apple  Soup  No.  i,  with  Two  Black  Crusts — 440  Calories. 

Heat  a  tablespoonful  of  olive  oil  and  one  of  butter,  mix  with 
a  tablespoonful  of  white  flour,  gradually  add  one  pint  of  boil- 
ing water  and  stir. 

When  done,  wash  and  grate  one  red  Oregon  apple  with  the 
skin.  Add  the  grated  apple  to  the  soup,  also  a  pinch  of  salt, 
a  teaspoonful  of  sugar  and  a  stick  of  cinnamon.  Let  all  boil 
for  about  10  minutes.  Remove  from  the  fire,  add  another  tea- 
spoonful  of  butter  and  a  few  drops  of  lemon;  mix  well,  pour 
on  a  soup  plate  and  serve  with  two  crusts. 

If  the  stomach  is  very  delicate;  the  soup  must  be  strained. 


Apple  

larp'e 

Calories, 
loo 

Flour   

tablespoon 

30 

Olive  Oil  

tablespoon 

TOO 

Butter  

tablespoon 

IOC 

Butter 

teaspoon 

A  +*3 

3C 

Susrar 

teaspoon 

OJ 

2O 

Crusts  ...                                                '< 

j  ... 

440 

VII. — Apple  Soup  No.  2,  with  Black  Crusts — 535  Calories. 

Prepare  as  the  foregoing.  Add  one-half  cup  of  hot  cream 
before  serving;  mix  well.  Omit  the  extra  teaspoonful  of  butter, 
oil  and  lemon. 


238  MENUS    FOR    THE    SICK. 

VIII.— Apple  Soup  No.  3,  with  Black  Crust— 488  Calories. 

Prepare  as  No.  i.  When  done,  dilute  the  yolk  of  one  egg 
with  a  tablespoonful  of  water  on.  a  soup  plate,  stir  well  and 
gradually  add  to  the  soup,  also  add  a  teaspoonful  of  butter  and 
a  few  drops  of  lemon. 

IX. — Apple  Soup  No.  4,  with  Black  Crusts — 515  Calories. 

Prepare  as  No.  2,  omitting  the  sugar.  This  is  good  for 
diabetic  patients. 

X.— Apple  Soup  No.  5,  with  Black  Crusts — 468  Calories. 

Prepare  as  No.  3,  omitting  the  sugar.  This  is  also  good  for 
diabetic  patients. 

XI.— Veal  Soup  with  Sago.   Zwieback  with  Butter— 
478  Calories. 

Wash  and  soak  three  tablespoonsful  of  sago  in  one-half  a  cup 
of  cold  or  warm  water  for  several  hours.  Then,  boil  it  in  one 
cup  of  water  with  a  little  salt.  When  the  sago  becomes  too 
thick,  add  one  cup  of  veal  stock.  Let  it  all  boil  together  until 
the  sago  is  done.  Then  remove  from  the  fire,  add  a  teaspoon- 
ful of  butter  and  combine  with  the  yolk  of  egg  as  directed  for 
Apple  Soup  No.  2 ;  also  add  a  few  drops  of  lemon.  If  flavoring 
is  desired,  boil  a  finely  cut  carrot  and  some  parsley  in.  the  water 
before  the  sago  is  added.  Remove  the  vegetables  before  serv- 
ing. Celery  is  also  good  for  flavoring.  Onion  does  not  com- 
bine well  with  sago.  A  great  variety  of  vegetables  in  soup  is 
not  good  for  patients. 

Use  different  ones  each  time,  and  the  patient  will  relish  it 
better. 

>       ,  Calories. 

Sago — 3  tablespoons  90 

Broth   „.. _ i  cup  _ 100 

Butter    .._ „ i  teaspoon  35 

Yolk  of  egg  i  _ ~.  48 

Zwi eback  2  small  _ i  oo 

Butter    .._ „ _ i  tablespoonful  . 105 

478 


MENUS    FOR    THE    SICK.  239 

XII. — Veal  Soup  with  Cream.    Crusts  or  Zwieback — 
453  Calories. 

Prepare  like  the  foregoing,  omitting  the  lemon,  butter  and 
egg,  and  using  three  ounces  of  hot  cream. 

XIII.— Veal  Soup  with  Green  Peas  and  Zwieback. 

Soak  one-fourth  of  a  cup  of  dry  green  peas  in  soft  water  over 
night.  Boil  them  in  about  one  pint  of  water  until  tender. 
Then  add  one  cup  of  veal  stock  and  more  water  if  the  peas 
are  dry.  Let  all  boil  for  one-half  an.  hour  longer,  then  strain. 

If  the  soup  is  for  very  young  children  or  invalids,  do  not 
press  much  of  the  pulp  through.  Put  one  zwieback  on  a  soup 
plate,  pour  some  of  the  soup  over  it,  then  add  one  or  two 
ounces  of  hot  cream  and  serve. 

The  broth  may  be  mixed  with  the  cream  and  served  in.  a 
cup,  and  the  zwieback  eaten  with  it. 

XIV. — Cream  of  Celery  Soup  No.  i — 293  Calories. 

Wash  the  celery  stalks,  scrape  and  cut  into  one-inch  pieces. 
Boil  in  a  very  little  water,  with  a  pinch  of  salt.  When  tender, 
put  the  celery  into  one  cup  and  the  water  into  another  cup. 
Squeeze  the  juice  of  one-half  lemon  on  the  celery  stalks  and 
let  stand  for  10  or  15  minutes.  Heat  a  tablespoonful  of  butter 
and  mix  with  a  tablespoonful  of  mixed  flour,  and  add  the  hot 
celery  water.  If  there  is  not  sufficient  fluid,  add  more  boiling 
water.  When  done,  remove  from  the  fire,  add  another  tea- 
spoonful  of  butter,  then  add  the  celery ;  mix  well. 

If  the  lemon  makes  it  too  sour,  pour  some  boiling  water 
over  the  celery,  and  let  it  drain  through  a  colander.  When 
ready  to  serve,  combine  the  soup  with  the  yolk  of  an  egg,  as 
directed  in  Apple  Soup  No.  3. 

If  vegetables  cause  fermentation,  they  are  less  liable  to  do 
so  if  treated  with  acids  as  directed  above. 

Calories. 

Celery 3  stalks 25 

Butter    .._ i  tablespoonful  100 

Mixed  Flour i  tablespoonful  . 35 

Yolk  of  Egg _ i  „ 48 

Butter i  teaspoon  85 

.r  «— -•     ^^ +j 

293 


240  MENUS    FOR    THE    SICK. 

XV. — Cream  of  Celery  Soup  No.  2 — 343  Calories. 
'Prepare  and  finish  like  the  foregoing.     Add  one-half  cup  of 
beef,  mutton  or  veal  broth  in  place  of  hot  water. 

XVI. — Cream  of  Celery  Soup  No.  3,  with  Two  Black  Crusts. 

436  Calories. 

Prepare  like  No.  i,  omitting  lemon,  egg  and  extra  butter, 
and  using  three  ounces  of  hot  cream  instead. 

XVII. — Cream  of  Celery  Soup  No.  4,  with  Two  Black  Crusts. 

Cook  the  celery  as  directed  in  No.  i.  Add  two  teaspoonsful 
of  cornstarch  with  water,  and  three  ounces  of  hot  cream. 

XVIII. — Cream  of  Asparagus  Soup  with  Black  Crusts. 

Prepare  in  the  same  manner  as  cream  of  celery  soup,  in  four 
different  ways. 

XIX. — String  Bean  Soup,  with  or  without  Zwieback. 

Select  young,  tender  string  beans,  wash,  trim  and  shred  fine 
or  break  into  one-half  inch  pieces.  Cook  in  a  very  little  water. 
Finish  like  Cream  of  Celery  Soup,  with  or  without  lemon,  egg 
or  cream. 

Add  plenty  of  chopped  parsley  just  before  removing  from 
the  fire.  This  soup  is  very  purifying  to  the  liver  and  intestines, 
but  should  not  be  given  to  fever  patients. 

XX. — Cream  of  Cauliflower  Soup  with  Black  Crusts. 

Prepare  the  same  as  Cream  of  Celery  Soup.  The  use  of 
lemon  is  important  for  people  who  suffer  with  gas  and  flatu- 
lent dyspepsia. 

XXI.— Whey  Gruel  No.  i,  with  Zwieback. 
Heat  one  and  one-half  cupsful  of  sweet  or  slightly  sour  whey 
ro  the  boiling  point.  Melt  a  tablespoonful  of  butter,  mix  with 
a  tablespoonful  of  mixed  flour  and  add  the  hot  whey  gradually. 
Boil  a  few  minutes.  Remove  from  the  fire,  add  the  yolk  of  an 
egg  and  a  few  drops  of  lemon  juice.  If  sour  whey  is  used,  add 
a  tablespoonful  of  cane-sugar  while  it  boils,  or  mix  the  gruel 
with  a  few  soaked  or  stewed  prunes  or  with  dried  currants. 
Add  cream  in  place  of  egg  and  butter,  if  desired. 


MENUS    FOR    THE    SICK.  241 

XXII.  —  Whey  Gruel  for  Two  Persons  —  503  Calories. 

Wash  one-fourth  of  a  cupful  or  four  tablespoonsful  of  sago 
several  times  with  cold  and  warm  water  until  the  water  be- 
comes clear,  then  soak  in  one-half  cup  of  cold  or  warm  water 
for  several  hours  over  night.  Bring  two  cups  of  whey  to  a 
boil  with  the  peeling  of  one-half  a  lemon  or  a  piece  of  cinna- 
mon bark.  Stir  in  the  sago,  let  boil  20  minutes,  and  add  one- 
fourth  teaspoonful  of  salt.  Remove  from  the  fire  and  add  a 
teaspoonful  of  butter,  the  yolk  of  an.  egg  diluted  with  a  table- 
spoonful  of  cold  water,  and  a  few  drops  of  lemon,  or  leave  out 
the  egg,  butter  and  lemon,  and  add  three  ounces  of  hot  cream. 
Mix  well,  pour  on  soup  plates  and  serve  with  soda  crackers  or 
zv/ieback,  or  one-half  of  a  raw  red  Oregon  apple.  One  table- 
spoonful  of  sugar  may  be  added  if  allowed.  Sour  whey  may 
be  used  instead  of  sweet  whey. 

Calories. 
Sago  ....................................................................................  ^4  cup  ..........................................  1  20 

W  h  ey  .................................................................................  2  cups  ..........................................  200 

Butter    .................  ~  .......................................................  —i  teaspoon  ..............................  35 

48 

.L_|.V_> 

i  oo 

503 
XXIII.  —  Cornstarch  Gruel  with  Whey. 

Dissolve  two  tablespoonsful  of  cornstarch  in  a  little  cold 
water.  Add  one  cup  of  water  to  a  pint  of  whey,  heat  an-d  stir 
in  the  cornstarch  and  boil  10  to  15  minutes.  Finish  the  same 
as  sago  gruel.  Rice  flour,  arrowroot,  white  flour  or  mixed 
flour  may  be  used  instead. 


Yolk  of  esrsf  I 

O  O       " 


TABLE     OF     COMMONLY  .  USED     FOODS,    GIVING 
CALORIC     VALUE. 

Almonds,  10  large  - TOO 

Apples,  i   medium  „ 92 

Bacon,  i  pound 2260 

Broth,   i   cup  100 

Bananas,  i  large  ~ 100 

Barley,  i  tablespoon,  raw 90 

Beans,  dried,  ^  CUP,  raw  300 

Beefsteak,  %  pound   (round)  160 

Bran,  i  cup _ 220 

Butter,  i  tablespoon 105 

Blue  Fish,  i  pound  400 

Carrots,  i  large 50 

Celery,  12  stalks  _ 100 

Codfish,  i  pound  _ _ 400 

Cornmeal,  i  tablespoon  _ 36 

Crackers,  I  Uneeda _ 25 

Cheese,  i  pound  American.  1800 

Cream,  ]/2  cup  from  separator.!... '. 230 

Cucumbers,  i  large 40 

Currants,  I  cup  (dried)  700 

Dates,  i o „ 260 

Esrers    i  whole  60 

~^"^OO      9 

Eggs,  i  yolk _ 48 

Eggs,  i  white 1 2 

Figs,  10  large  white 600 

Rice-flour,  i  tablespoon  55 

Wheat-flour,  i  tablespoon  ... _..    30 

Mixed  flour,  I  tablespoon  35 

Cornstarch,  i  tablespoon _ 40 

Gelatine,  i  tablespoon  _ 80 

Greens,  i  cup 40 

Grapenuts,  i  tablespoon 30 

Honey,  i  tablespoon „ 100 

Kumyss,  8  ounces _ 100 

Lamb  chops,  i  small 100 

Lemon,  i  whole 16 


TABLE    OF    FOODS    WITH    CALORIC    VALUE.  243 

Lettuce    i  head  ~ 40 

Macaroni,  I  cup  (raw)  300 

Milk,  8  ounces  ~ - 165 

Oats,  rolled,  i  cup  (raw)  300 

Oats,  steel  cut,  i  cup  (raw) _ 900 

Orange,  i  large  _ ~ 100 

Oil,  i  tablespoon - 100 

Peanuts,    15   _ ~ _.  i oo 

Peaches,  i  -     50 

Peas,  /4  pound  (dried)  350 

Peas   green   i  CUD  i  ^o 

**WJ    O*  *•  .J 

Prunes,  5   (dried)  100 

Potatoes    i  larere  .  100 

VJ,  £, 

Raisins    10  lar^e  100 

l»U,          ^  ^V,  ^^ 

Raspberries,  i  cup 60 

Ri ce,  i  tablespoon 50 

Syrup,  i  tablespoon  _ 50 

Sue'ar.  i  tablesooon  60 

*~'~C5"'*.»     *.  •wkjj.*^ 

Tomatoes,  i  large _ 50 

Walnuts,  8  100 

AVheat,  rolled,  i  cup  (raw) 250 

W  h  ey ,  i  cup  „ _ i  oo 


MEMORANDUM 


PART  FOUR 


APPENDIX. 

MENTAL     HYGIENE     AND     DIET. 

Proper  growth  and  activity  of  the  brain  and  nervous  system 
are  promoted  by  a  healthy  flow  of  blood.  Pure  air  and  suffi- 
cient protein  food  properly  combined  and  proportioned  with 
carbo-hydrate  and  fatty  foods,  rich  in  prosphates  and  minerals, 
are  essential.  Choose  more  of  the  lighter  form  of  protein  and 
starchy  foods,  as  fish,  eggs,  almonds,  green  peas,  bacon,  a  mod- 
erate amount  of  lamb  and  beef,  rice,  sago,  wheat,  and  vege- 
table gelatines.  Foods  rich  in  minerals  are  celery,  apples, 
tomatoes,  greens,  oranges,  and  practically  all  the  fresh  fruits 
and  vegetables,  especially  the  small  berries.  Melons  and 
starchy  vegetables  in  large  quantities  are  suitable  for  muscular 
workers.  Use  as  little  as  possible  of  so-called  pure  chemical 
substances,  such  as  refined  sugar  and  flour. 

Avoid  poisonous  beverages,  tobacco  and  all  forms  of  drugs. 
Sleep  at  least  nine  hours  in  a  well  ventilated  room,  facing  east 
or  south.  Avoid  constipation.  Combine  mental  work  with 
moderate  amounts  of  useful  and  enjoyable  exercise,  or  physical 
work.  Protect  the  eyes  from  strong  artificial  light.  Keep  the 
feet  warm.  Relax  before  and  after  meals.  A  certain  amount 
of  manual  labor  is  absolutely  necessary  for  the  brain-worker. 
It  favors  deep  breathing  and  creates  a  demand  for  more  air 
and  water,  and  thus  improves  digestion,  oxidation  and  nutri- 
tion. The  body  poisons  are  carried  off  quicker  and  nervous 
headaches  and  despondency  are  avoided.  Short  walks  out  of 
doors  before  retiring  are  very  beneficial  for  people  who  suffer 
with  cold  hands  and  feet. 

"THE     IMMIGRANT." 

All  who  leave  the  land  of  their  birth  should  make  themselves 
acquainted  with  the  art  of  living  and  the  peculiarities  of  the 
new  country  in  which  they  intend  to  live. 


246  THE    IMMIGRANT. 

To  depart  entirely  from  their  old  customs  and  habits  is  as 
dangerous  as  to  neglect  the  study  of  the  new  environment  or 
the  failure  to  adopt  necessary  changes. 

In  some  States  the  climatic  conditions  of  the  United  States 
are  very  changeable;  we  have  extreme  heat  and  cold,  and 
excess  of  rain  with  wind  storms  and  dryness  changing  within 
a  short  time.  West  of  the  Rocky  Mountains  we  have  a  mild 
sea  air.  In  the  Southern  States  and  near  the  Pacific  Coast  we 
have  low  districts  where  malaria  and  catarrhal  conditions  are 
easily  acquired. 

Tropical  fruits  and  vegetables  which  are  looked  upon  as  lux- 
uries in  Northern  Europe  are  necessary  articles  of  food  in  the 
country  where  they  grow,  therefore  the  stranger  should  make 
himself  acquainted  with  such  foods  and  by  degrees  learn  to 
eat  them. 

In  countries  where  the  days  are  extremely  hot  and  the 
nights  are  cold,  the  selection  of  foods  should  be  made  accord- 
ingly. Fats  produce  more  than  twice  the  amount  of  energy 
than  carbo-hydrates,  therefore  they  are  more  suitable  during 
the  early  part  of  the  day.  During  the  middle  of  the  day 
select  foods  of  the  protein  class,  in  proper  proportion  with 
fruits  and  raw  greens.  For  the  evening  meal  use  the  stimu- 
lating sub-acid  and  sweet  fruits  in  combination  with  light 
protein  and  cereal  foods. 


HEALTH    HINTS     FOR    BUSY    PEOPLE. 

1.  Keep  the  feet  warm,  the  head  cool  and  the  stomach  not 
too  full. 

2.  Take  walks  out  of  doors  daily  and  breathe  deeply. 

3.  Do  not  wear  tight  shoes  or  tight  corsets. 

4.  Masticate  your  food  thoroughly.     Select,  combine  and 
prepare  it  rightly.    Do  not  overeat. 

5.  Avoid  fresh  breads,  inferior  cakes  and  pastry. 

6.  Do  not  eat  unless  you  are  hungry. 

7.  Do  not  over-indulge  in  athletic  or  any  other  kind  of  ex- 
ercise. 

8.  Remember  that  natural  feeding,  pure  air  and  sufficient 
sleep  call  for  natural  breathing  and  natural  exercise. 

9.  Unnatural  feeding  and  late  hours  create  disease  or  ner- 
vousness. 

10.  Don't  take  drugs  for  sleeplessness. 

11.  Tired  feeling  in  the   morning  is  the  result  of  nerve 
starvation  and  auto-intoxication. 

12.  The  house  we  live  in  should  be  constructed  for  health 
and  comfort,  rather  than  for  style. 

13.  Sleep  by  open  windows.    Night  air  is  as  pure  as  day  air. 
Protect  yourself  from  dampness  by  an  open  fire  if  necessary. 

14.  Do  not  dress  and  wash  in  a  cold  bath  room.    Have  your 
wash  bowl  in.  the  bed  room. 

15.  Sewer  gas  from  a  small  pipe  in  a  well  ventilated  bed 
room  is  not  harmful,  as  it  is  carried  off  in  the  air.     Have  the 
stopper  placed  in  the  hole  when  not  in  use. 

16.  Dress  by  an  open  fire  or  in  a  sunny  room.     A  chill 
before  breakfast  produces  indigestion  and  a  desire  for  unnec- 
essary hot  foods. 

17.  Never  sleep  by  night  lamps  or  any  other  artificial  light. 
They  are  injurious  to  the  eyes  and  absorb  oxygen. 

18.  Teach  a  growing  child  that  selecting  and  preparing  his 
food  is  an  important  occupation. 

19.  Do  not  allow  a  child  to  fill  his  body  with  trash. 

20.  Pure  water  is  as  important  as  pure  food.     If  you  boil 
your  water  the  minerals  are  deposited  on  the  bottom  of  the 
kettle  instead  of  in  the  system  for  bone-making  material. 


248  HEALTH    HINTS. 

21.  Milk  is  a  food,  not  a  drink;  it  should  never  be  taken  in 
addition  to,  or  at  the  end  of,  a  heavy  meal. 

22.  Many  people   object   to   boiled   milk  on   account  of  a 
theory  that  it  tends  to  constipate.     Do  not  dwell  on  theories; 
find  out  the  effect  for  yourself.    Potatoes,  toast  and  many  other 
cooked  foods  are  constipating  also.    Why  not  object  to  those? 

23.  Raw  foods  are  more  nutritious  than  cooked  foods,  if 
they  are  pure  and  fresh  and  can  be  digested  without  difficulty. 

24.  A   change   from   cooked   to   raw   foods   might   produce 
diarrhoea  or  constipation.     The   latter  condition   is   generally 
not  dangerous.     Constipation  from  cooked  foods  is  more  dan- 
gerous. 

25.  A  daily  evacuation  of  the  bowels  is  not  always  a  sign 
that  the  stomach  and  intestines  are  in  good  working  order. 
The  bowels  can  be  forced  to  move  by  the  eating  of  too  rich 
foods. 

26.  Some  people  are  clearer  in  mind  on  a  vegetarian  diet, 
while  upon  others  it  has  no  such  effect  at  all. 

27.  A  healthy  individual  does  not  need  to  confine  himself 
to  a  special  system  of  diet.    Avoid  dangerous  experiments  car- 
lied  on  for  orthodox  reasons. 

28.  Rich  soaky  cooked  nut  foods  are  not  health  foods.     If 
you  want  to  be  a  vegetarian,  live  on  raw  foods. 

29.  Some  people  thrive  on  raw  foods  while  others  do  not. 
The  best  time  to  begin  with  raw  foods  is  in  childhood. 

30.  Hot  house  plants  cannot  digest  raw  foods.     Open,  your 
doors  and  windows  and  learn  to  breathe  first.     Fresh  air  and 
sunshine  are  necessary  for  the  change  of  food. 

31.  If  your  teeth   are  poor,  substitute  a   food-chopper   or 
grinder  for  your  foods. 

32.  The  most  perfect  foods,  such  as  apples,  tomatoes,  wheat, 
oats,  rye,  legumes  and  nuts  seldom  disagree  with  a  healthy 
individual,  provided  they  are  used  wisely. 

33.  Sunlight  is   a   great   disinfectant.     Dark   rooms   are   a 
breeding  place  for  tuberculous  germs. 

34.  Daily  out-of-door  exercise  in  the  sunshine  will  increase 
health  and  reduce  the  coal  bill.     Without  exercise  our  food 
can  be  of  little  benefit  to  us. 


HEALTH    HINTS.  249 

35.  By  natural  feeding,  overwork  is  not  possible.    The  body 
demands  rest  when  its  strength  is  exhausted. 

36.  Artificial  stimulants  are  deceivers.     They  make  a  man 
feel  strong  when  he  is  weak.    They  produce  artificial  heat  an.d 
will-power  and  an  abnormal  temperature;  they  lead  to  over- 
work, abnormal  development  and  degenerate  brains  and  bodies. 

37.  Natural  will-power  can  direct  its  force  wherever  it  is 
wanted,  be  it  for  work  or  rest;  it  can  sustain  on  bread  and 
water  for  many  days. 

38.  Without  substance  there  can  be  no  power.    Substantial 
food,   fresh   air,   water   and   natural   exercise   develop   strong 
bodies  and  minds. 

39.  Artificial  sweets,  white  bread  and  poisonous  beverages 
develop  butterflies  that  crave  excitement  and  artificial  life. 

40.  The  world  is  full  of  people  that  are  without  substance, 
power  or  principle.    They  earn  their  living  the  easiest  way  they 
can.    Wrong  feeding  is  responsible  for  such  conditions. 

41.  Social  reformers  and  humanitarians  cannot  solve  prob- 
lems until  they  have  learned  how  to  feed  the  race. 

42.  Many  people  are  under  the  impression  that  if  a  certain 
food  is  recommended  as  especially  healthful,  over-indulgence 
must  be  beneficial. 

43.  All  natural  foods  are  wholesome;  over-eating  produces 
discomfort  and  disease. 

44.  Some  fruits  and  vegetables  have  high  medicinal  values. 
Specific  foods  prescribed  in  large  quantities  are  useful  for  cer- 
tain ailments,  but  not  for  a  healthy  individual. 

45.  Each  individual  is  a  law  unto  himself.     Two  different 
people  afflicted  with  a  disease  of  the  same  name  may  require 
entirely  different  treatment.     Human  beings  cannot  be  stan- 
dardized like  inert  machines. 

46.  Canned  fruits  out  of  season  are  not  a  necessary  article 
of  food ;  they  are  of  value  as  a  medicine. 

47.  If  certain  foods  do  not  agree,  or  produce  indigestion, 
study  their  combination  and  preparation   carefully,  also  the 
proportion,  and  time  of  the  day  when  most  suitable.     If  this 
does  not  prove  satisfactory,  leave  them  alone. 

48.  Don't  buy  cheap  or  inferior  food  of  any  kind. 


250  HEALTH    HINTS. 

49.  Don't  always  believe  your  dealer  as  to  the  quality  of 
the  product.    Investigate  for  yourself. 

50.  Don't  use  fruits  in  excess  if  you  lead  a  very  active  life. 
The  right  proportion  is  the  key  note  to  maintain  balance. 

51.  Excessive  fruits  and  rest  is  a  prescription  for  sickness. 

52.  If  no  great  hunger  is  felt  at  a  meal,  do  not  eat  nuts  or 
any  kind  of  foods  classed  as  protein.     Neither  stuff  yourself 
with  liquid  foods.    A  fast  or  fruits  or  fruit  juices  are  the  best 
under  such  conditions. 

53.  Do  not  offer  a  guest  more  food  than  he  desires.    It  may 
be  polite,  but  it  is  an  unwholesome  fashion. 

54.  Drink   sufficient   pure     natural     water     between    your 
meals.    There  is  danger  in  over-drinking  as  well  as  in  under- 
drinking. 

55.  A  definite  employment,  practical  and  loving  sympathy 
with  our  fellow  men  and  faith  in  the  almighty  power  of  crea- 
tion is  a  good  prescription  for  imaginary  diseases. 

56.  There  is  a  great  medicinal  force  in.  a  mind  of  peace.    If 
you  suffer  from  chronic  ailments   brought  on  by  overwork, 
seek  rest  and  solitude,  and  exercise  your  soul.     The  latent 
powers  within  you  can  be  awakened  by  right  study.     Give  up 
wrong  thoughts  and  habits. 

57.  Hard  arteries  are  the  result  of  high-pressure  life. 

58.  Restlessness  and  sleeplessness  are  the  result  of  an  acid 
or  toxic  condition  of  the  blood. 

59.  The  liver  is  the  great  filter  and  germ  destroyer  of  the 
body.      Co-operate    with   nature    and    treat   your   liver    right. 
Germs  are  not  attracted  to  healthy  people. 

60.  Many  lung  diseases  are  often  the  result  of  an  abused 
liver. 

61.  Mouth-breathing  is  the  result  of  structural  and  function- 
al derangement. 

62.  Children  that  are  allowed  to  sit  with  cold  feet  in  the 
school  room  cannot  keep  their  health  or  study  their  lessons. 

63.  A  destructive  or  mischievous  child  can  be  corrected  by 
proper  food  and  sufficient  suitable  employments. 

64.  Defective  teeth   and   eyesight  are   often  the  result  of 
improper  feeding.     Glasses  cannot  make  up  the  deficiency. 


HEALTH    HINTS.  251 

65.  Cleanse  the  mouth  and  teeth  on  arising  and  after  each 
meal. 

66.  If  you  wish  to  prevent  colds,  stop  overloading  your 
stomach. 


HYGIENE    ECONOMY    AND    SANITATION. 

The  pantry  shelf  with  its  contents  is  responsible  for  many 
acute  diseases  and  ptomaine  poisoning  by  unhygienic  and  care- 
less handling  and  preservation  of  foodstuffs. 

A  closet  for  the  preservation  of  food  should  be  located  on 
the  north  or  east  side  of  the  house  if  possible.  It  should 
have  several  long  and  narrow  windows  from  top  to  bottom, 
so  as  to  allow  plenty  of  air  and  light.  The  shelves  should  be 
constructed  of  wire,  zinc  or  wooden  slats,  and  be  removable. 

Raw  fruits  and  vegetables  should  never  be  kept  in  the  same 
closet  with  cooked  food.  Milk  and  butter  should  not  be  kept 
near  meat  or  other  cooked  foods.  Potatoes,  carrots  and  under- 
ground vegetables  should  be  kept  out  of  doors  or  in  a  dry 
basement.  They  may  be  preserved  in  a  box  with  dry  sand. 

Onions  should  not  be  left  in.  a  paper  bag;  hang  them  up  in 
the  sun  or  keep  them  in  a  flat  box  in  a  dry  place.  Onions 
vhich  have  been  cut  should  never  be  used  again  for  food, 
unless  the  cut  side  has  been,  preserved  in  vinegar  or  oil. 

All  raw  foods  which  have  a  thick  skin  have  better  keeping 
qualities  than  those  with  a  thin  skin;  therefore,  fancy  summer 
fruits  should  be  eaten  while  fresh  on  the  same  day  they  were 
picked.  No  more  should  be  bought  than  can  be  eaten  the 
same  day,  or  else  they  should  be  preserved  by  sterilization.. 

Green  vegetables  should  be  used  fresh  if  possible,  and  not 
kept  longer  than  three  or  four  days.  Never  keep  them  in 
the  house  or  pantry. 

Apples  or  other  winter  fruits  should  be  kept  in  a  dry  store 
room  out  of  doors,  in  the  attic  or  in  a  dry  basement. 

The  white  film  that  often,  gathers  around  grapes  is  a  breed- 
ing place  for  diphtheria  germs.  Wash  thoroughly  before  eat- 
ing all  fruits  which  have  been  stored  in  houses  or  at  the 
market.  Do  not  prepare  more  raw  food  than  can  be  eaten 
at  one  meal.  Never  allow  it  to  stand  after  it  is  cut. 


252      HYGIENE    ECONOMY    AND    SANITATION. 

Many  housekeepers  think  it  important  to  scald  their  dishes, 
but  do  not  know  that  it  is  far  more  important  to  sterilize  or 
reboil  cooked  foods  which  have  stood  on  the  shelf  for  18  or  24 
hours  and  sometimes  longer.  Such  foodstuff  is  dangerous 
long  before  the  process  of  fermentation  can  be  detected  by  the 
sense  of  smell  or  taste. 

Some  foods  begin  to  undergo  changes  immediately  after 
cooling;  therefore,  cooked  foods  left  over,  with  the  exception 
of  a  few,  should  be  reboiled  before  serving  again.  Rice  or 
other  cereals  should  be  stirred  over  the  fire  for  a  while  and  then 
baked  in  the  oven  until  they  are  thoroughly  sterile.  The 
care  of  milk  has  been  discussed  in  the  chapter  on  food.  Soups 
which  are  preserved  with  fat  will  keep  wholesome  for  several 
days  without  reboiling.  Fruits  and  fruit  juices  should  not 
stand  longer  than  24  hours.  Eggs  are  best  preserved  in  bran 
or  lime-water  or  on  ice  if  kept  for  a  week  or  longer.  Boiled 
or  thoroughly  roasted  meats  will  keep  wholesome  -for  36 
hours  in  a  cold  place.  During  the  summer  meat  should  not  be 
kept  from  one  day  to  another. 

If  left-over  meat  is  cut  from  the  bone  and  cooked  up  in 
gravy  or  soup  stock  or  preserved  in  gelatine  (with  fat  to  cover 
it),  it  can  be  kept  wholesome  for  4  or  5  days  and  longer,  ac- 
cording to  the  manner  of  preservation.  Half  cooked  chops 
and  beefsteak  should  never  be  kept  in  the  same  manner  they 
are  served.  They  should  be  cooked  thoroughly  in  fat  or  gravy 
before  being  put  away.  All  meats  should  be  freshly  cut 
and  cooked  the  same  day  after  delivery,  or  be  preserved  by 
partly  cooking  or  roasting,  until  the  next  day.  Many  house- 
keepers keep  roasts,  chops  and  beefsteak  until  it  looks  blue 
and  green  with  putrefaction  before  it  is  cooked.  Never  buy 
meat  which  has  an  unnatural  color.  Be  sure  that  your  butcher 
does  not  use  poisonous  substances  to  keep  the  meat  from  de- 
composition. Visit  your  butcher  often  and  investigate  how 
often  he  gets  a  fresh  supply  of  meat.  This  is  of  more  benefit 
than  to  save  time  by  telephoning. 

Never  allow  sliced  bacon  to  lie  in  the  ice  box  or  pantry 
for  several  days.  It  becomes  rancid  and  is  unfit  for  food.  Buy 
your  bacon  in  bulk  and  slice  it  with  a  sharp  knife  when  wanted. 


HYGIENE    ECONOMY    AND    SANITATION.      253 

Do  not  keep  sliced  meat  of  any  kind  longer  than  one  day  in 
cold  weather.  Do  not  keep  it  in  hot  weather  without  pre- 
serving it  in  gravy  or  fat  or  by  sterilization. 

Do  not  keep  a  tight  cover  on  a  dish,  jar  or  bottle  which  con- 
tains raw  or  cooked  food,  unless  the  air  within  is  sterile. 

Allow  cooked  food  to  stand  open  until  it  is  cool,  then  put 
the  cover  over  two-thirds  of  its  opening  or  cover  with  a  cheese- 
cloth or  a  colander. 

If  milk  or  cream  is  delivered  in  bottles,  remove  the  cover 
immediately  after  delivery.  If  the  air  where  it  stands  is  dusty, 
protect  the  milk  with  cotton  or  cheese-cloth.  Treat  boiled 
milk  in  the  same  manner. 

Cooked  foods  which  have  poor  keeping  qualities  should  not 
be  kept  for  further  use,  or  no  more  should  be  prepared  than 
can  be  eaten,  at  one  meal.  To  this  class  belong  cooked  under- 
ground or  leaf  vegetables,  custards,  soft  puddings,  milk  and 
egg  foods  and  gelatines.  Damp  or  rainy  weather  is  more 
favorable  for  decomposition  of  foodstuffs  than  dry  weather. 

Whites  of  eggs  should  not  be  kept  longer  than  18  or  24 
hours.  They  must  be  preserved  in  a  very  cold  place  and  be 
utilized  at  the  earliest  opportunity.  They  are  like  all  proteins, 
more  dangerous  than  starches  if  left  to  ferment,  whether  the 
fermentation  begins  on  the  pantry  shelf  or  in  the  stomach. 
White  of  egg  can  be  used  in  many  different  ways.  It  may  be 
beaten  to  a  froth  and  served  on  fruit-soups  or  fruit  pies,  or  it 
can  be  taken  in  place  of  broth  at  the  beginning  of  a  meal. 
Add  a  tablespoon  of  water  and  a  few  drops  of  lemon,  or  orange 
or  apple  or  cranberry  juice  to  one  white  of  an  egg  and  beat  up 
with  a  fork,  or  drink  without  beating.  White  of  egg  can  also 
be  utilized  for  brancakes. 

If  a  variety  of  left-over  food  is  on  hand  which  cannot  be 
combined  into  one  dish,  it  is  better  to  serve  different  food  to 
each  member  rather  than  to  divide  each  article  for  all;  the 
latter  custom  may  be  more  polite,  but  it  is  not  wise  to  mix  a 
great  variety  of  foods  at  one  meal. 

Left-over  skim-milk  is  best  utilized  for  cheese,  pancakes, 
whey  gruel,  whey  or  milk  sauce,  or  be  boiled  and  served  with 
stale  rye  or  corn  bread.  Vegetables  prepared  with  milk  do 
not  make  a  good  combination.  Soft  puddings  prepared  with 


254      HYGIENE    ECONOMY    AND    SANITATION. 

skim-milk,  sugar  and  eggs,  are  not  very  wholesome  unless 
the  necessary  amount  of  fat  is  added  in  the  form  of  butter  or 
suet.  Skim-milk  and  fruit  is  not  a  good  combination. 

Left-over  potatoes  can  be  utilized  in  many  different  ways : 
for  fish-cakes,  pancakes,  hash,  potato-dumplings,  creamed  pota- 
toes or  for  salad.  Fried  cooked  potatoes  are  not  a  good  food 
for  the  noon  meal,  especially  for  children  or  people  doing  active 
work. 

Baked  legumes  if  preserved  with  fat  meat  or  oil  can  be  kept 
on  hand  for  a  week  and  be  rebaked  two  or  three  times  per 
week. 

PRESERVATION    OF    EGGS    FOR    THE    WINTER. 

Put  one  layer  of  common  salt  or  bran  one  inch  deep  on  the 
bottom  of  a  wooden  pail  or  washtub.  Then  grease  the  eggs 
with  parafine  or  oil  and  place  them  with  the  small  end  down, 
so  that  they  will  not  touch  the  bottom  of  the  tub.  Fill  with 
enough  salt  to  cover  the  eggs  one  inch. 

PRESERVATION    OF    EGGS.    No.  2. 

Preserve  the  eggs  with  salicylic  acid,  which  can  be  bought 
in  the  drug  store.  Follow  directions  on  package. 

CHILDREN. 

A  child  should  have  his  face  and  hands  washed  before  an-d 
after  each  meal.  He  should  not  be  allowed  to  carry  foodstuffs 
and  candy  about  the  house,  or  touch  carpets  and  furniture 
with  sticky  and  greasy  fingers.  If  he  requires  food  between, 
meals,  give  him  four,  or  five  meals  per  day,  but  have  him  eat 
his  food  in  the  proper  place. 

The  breeding  of  flies,  mosquitoes  and  other  disease  carriers 
is  greatly  favored  by  allowing  children  to  eat  at  any  and  all 
times  without  napkins  or  special  preservation  of  their  dress  or 
without  cleaning  their  hands  before  and  after  eating  or  before 
and  after  playing  with  animals  and  pets. 

The  American  child  is  given  too  much  consideration  at  the 
table.  There  is  a  great  difference  between  the  saying  "I  don't 
like  a  certain  food"  and  "I  don't  want  it,"  because  there  are 
things  which  taste  better. 


HYGIENE    ECONOMY    AND    SANITATION.      255 

To  leave  one's  plate  half  full  of  foodstuffs  and  ask  for  or 
accept  another  food  is  fashionable,  but  before  the  law  of  our 
Creator  it  is  unclean  and  disrespectful. 

The  physiological  laws  of  our  bodies  are  based  on.  very 
economical  plans ;  nature  utilizes  everything  and  wastes  noth- 
ing. Cooked  foodstuffs,  whether  they  are  wasted  within  our 
bodies  by  over-indulgence,  or  in  the  garbage  can,  create  de- 
composition and  germs. 

Cooked  green  foods  and  mushes  are  neither  wholesome  foods 
for  chickens  or  pet  animals.  Natural  food  is  dry,  and  animals 
which  are  fed  on  dry  food  produce  a  better  quality  of  milk, 
eggs  and  flesh  than  animals  which  are  fed  upon  slops. 


DISHWASHING. 

Dishwashing  is  a  work  which  takes  up  so  much  time  in 
every  household,  that  it  is  a  subject  which  should  receive  some 
attention. 

The  housekeeper  who  serves  a  considerable  amount  of  raw 
food  saves  much  time  and  strength  by  relieving  herself  of 
greasy  dishes  and  saucepans. 

Scrape  off  the  fragments  from  plates  and  utensils  an-d  pre- 
pare one  basin  with  hot  soapsuds  and  another  with  rinsing 
water  of  clear  hot  or  cold  water.  People  whose  time  is  valua- 
ble can  save  much  work  by  placing  the  dishes  from  the  drain- 
board  upside  down,  on  a  shelf  prepared  from  wooden  slats,  or 
set  them  in  a  wire  basket  and  let  them  dry  without  wiping. 

If  the  dishes  are  not  washed  immediately  after  each  meal, 
place  the  silverware  and  knives  in  a  high  bowl  or  quart  meas- 
ure and  let  them  soak  in  hot  or  cold  water.  Remove  all  foods 
from  metallic  utensils  immediately  after  the  meal  is  over. 
Never  allow  metallic  spoons  to  stand  in.  fruit  sauce,  salt  or 
in  any  kind  of  prepared  food.  Acids  dissolve  metal  and  in  this 
way  may  produce  poisoning. 

In  contagious  diseases  all  dishes  should  be  sterilized.  Burn 
up  all  particles  of  left-over  food,  put  the  dishes  into  a  narrow 
pail  and  boil  with  plenty  of  water  and  soda  for  an  hour  or 
longer. 


256      HYGIENE    ECONOMY    AND    SANITATION. 

DISINFECTION     OF     EXCRETA. 

Use  solutions  of  carbolic  acid  or  chloride  of  lime.  Mix  with 
equal  quantities  of  the  excreta  and  allow  it  to  stand  for  several 
hours  before  it  is  disposed  of. 

WHITEWASH    FOR    WOODWORK. 

Soak  one-fourth  of  a  pound  of  glue  in  cold  water  over  night. 
Dissolve  some  lime  with  cold  water,  add  a  few  handsful  of  salt. 
Heat  the  glue  until  it  is  dissolved  and  add  to  one  bucket  of 
whitewash.  This  makes  a  smooth  and  healthy  paint.  Use 
for  rough  or  smooth  woodwork,  twice  per  year  in  laundry, 
basement  or  cellar  or  pantry. 


INDEX 


PART     I. 

CHAPTER  II. 

STUDY     OF     FOODS. 


Apples     27 

Almonds    21 

Asparagus     19 

Apricots    26 

Boiled  Milk    35 

Berries    25 

Blackberries     26 

Bananas    27 

Bread    41 

Brazil   Nuts    21 

Beans   (dried)    18 

Beans    (green)     18 

Barley     31 

Dates     29 

Cereals    29 

Cabbage    19 

Cauliflower     19 

Celery     '. 19 

Carrots  and  Parsnips    19 

Corn    20 

Cucumbers      21 

Chestnuts      22 

Cherries      26 

Cranberries     29 

Compotes  or  stewed  fruits 28 

Cheese     32 

Certified  Milk    35 

Cream     35 

Cocoanuts     22 

Desserts     40 

Dates     29 

Eggs    32 

Fish    34 

Fats     ! 37 

Fruits    23 

Fruit    Jellies    28 

Figs     29 

Grapes     24 

Grapefruit      27 


Hazelnuts 22 

Lentils     18 

Lemons 27 

Lettuce     21 

Limes    27 

Legumes     18 

Muffins      41 

Meat     32 

Muskmelon     29 

Milk    34 

Nuts    24 

Nut-Butter .  22 

Nectarines     ....a ;...  27 

Oats     31 

Oranges     27 

Peanuts     22 

Plums      28 

Pineapples    27 

Peaches     26 

Pears     26 

Pancakes     41 

Peas    (dried)    18 

Peas    (green)     18 

Pine  Kernels    22 

Rice     31 

Raspberries    26 

Rye      30 

Sago     31 

Soups    42 

Sugar    38 

Strawberries     25 

Spices     39 

Turnips     19 

Tapioca     31 

Tomatoes     20 

Vegetable  Foods    17 

Wheat     30 

Watermelons      29 

Walnuts  .  22 


PART  II. 
PREPARATION  OF  FOODS 

CHAPTER  I. 
GREEN  VEGETABLES. 


Artichokes    46 

Asparagus     46 

Beets     46 

Beet    Greens    46 

Black    Carrots    50 

Carrots      47 

Celery  Roots    50 

Carrot  Puree    47 


Corn    52 

Cucumbers    (stewed)     50 

Cauliflower 49 

Cabbage    52 

Cabbage  Rolls    54 

Egg   Plant    50 

Kale      53 

Kohlrabi  .    52 


258 


INDEX. 


Mushrooms     51 

Mustard    Greens    50 

Mixed  Vegetables    48 

Okra    50 

Onions     51 

Peas    i 48 

Peas   and   Codfish    48 

Peas  and  Carrots 48 

Peas  with  Lamb    48 

Peppers   (stuffed)    51 

Parsley     - 51 

Parsnips      5^ 

Potatoes     55 

Potatoes,    Creamed    55 

Potatoes,    Sweet    55 

Potatoes,  Steamed 56 

Potatoes,    Mashed    56 

Potato   Salad    55 


Potato  French    56 

Potato    Balls    56 

Crust    Potatoes    56 

Potato  Pudding 55 

Potato  and  Apple  Puree    56 

Sauerkraut 54 

Squash    53 

Spinach     4!> 

Spinach,    Saxon   Dish    50 

String  Beans    49 

Sprouts     52 

Tomatoes     53 

Tomatoes,   Stewed 54 

Tomatoes,   Stuffed    54 

Tomato   Puree    53 

Turnips     53 

Turnip  Puree 53 

Vegetable  Oysters 53 


CHAPTER     II. 
LEGUMES     AND     MEATS. 


Breaded  Goose 61 

Brains     61 

Bean  and  Lentil  Puree 58 

Beans    (baked)    57 

Beans,'  Lima    58 

Bean  Puree    58 

Baked   Lentils   or  Peas 57 

Bacon,    boiled    63 

Bacon,    fried    63 

Bacon,   fat    63 

Calves'   Liver,   fried    60 

Calves'  Liver,  steamed 60 

Chipped    Beef    61 

Chicken    Gelatine    59 

Hash     60 

Ham  Hash    62 

Hamburg    Steak    60 


Kidney  Hash    60 

Leaf   Lard    63 

Lamb   in  Gelatine    59 

Meat  Cake    62 

Pork   Cutlets    59 

Pea   Puree    58 

Ribs  of  Pork  with  Apple  Filling.  .  63 

Salisbury    Steak    61 

Sour   Roast     59 

Tripe     60 

Tongue    61 

Turkey  Roasted 62 


Turkey   Stewed    .  .  . 
Turkey  in  Gelatine 

Turkey  Neck    

Turkey    Dressing     . 
Veal    Cutlets    


62 

62 
63 

63 
59 


CHAPTER     III. 
FISH,     CHEESE     AND     EGGS. 


Codfish   Cakes    65 

Fish,  boiled    64 

Fish,    fried     64 

Fish  Cakes 65 

Herring     64 

Shell   Fish    64 


Cottage   Cheese    65 

Eggs,    boiled    65 

Eggs,    scrambled    6 

Eggs,   scalloped    66 

Omelet    66 


CHAPTER     IV. 
SOUPS. 


Asparagus    Soup    74 

Bean  Soup    67 

Buttermilk  Soup    73 

Buttermilk  with  Rice 73 

Blackberry  Soup    69 

Buttermilk  Soup    73 

Beer    Soups    72 

Barley  Soups 74 


Bread    Soups    75 

Bran    Soups    75 

Beef   Soup    69 

Beef   Soup    70 

Carrot    Soup     74 

Clam  Chowder 71 

Clear  Soup 70 

Cream  of  Bean  Soup 68 


INDEX. 


259 


Cream  of  Pea  Soup 68 

Cream  of  Tomato  Soup 68 

Cherry   Soup    69 

Huckleberry  Soup 68 

Kidney  Soup    71 

Knorr's  Pea  Soup 72 

Milk   Soup    72 

Milk   Soup    73 

Milk   Soup    73 

Mixed   Vegetable    Soup    75 


Oatmeal  Soup 71 

Pigeon     Soup     71 

Potato  Soup 71 

Plum  Soup 69 

Pea    Soup     68 

Spinach    Soup    74 

Soup    Stock    70 

Soups   with    Caloric   Value  — 

Tomato  Soup    68 

Vegetable  Soup   70 


CHAPTER     V. 
CEREALS,  NOODLES     AND     DUMPLINGS. 


Almond-Rice     79 

Apple-Rice     79 

Apricot-Rice     79 

Brown  Rice    80 

Bread  and  Milk 78 

Barley     78 

Bran    Mush    76 

Bran  and  Rye  Mush 77 

Buckwheat    Groats    76 

Boiled  Whole  Wheat 77 

Baked   Cornmeal   Dumplings    82 

Bread   Dumplings    81 

Cornmeal  Mush 77 

Cherry  Rice   79 

Currant    Rice     80 

Carrot  Rice    80 

Cracker  and  Milk    78 

Direction  for  Boiling  Rice 78 


Dumplings    81 

Dumplings    82 

Dumplings    83 

Macaroni  in  Cream    80 

Macaroni  in  Soup  Stock 80 

Milk-Rice    78 

Noodles     80 

Polenta  Italian  Dish 77 

Rice   Cream    79 

Rice    Flour     77 

Raw  Whole  Wheat    77 

Rylax  with  Prune  Jam 76 

Rolled    Wheat    76 

Rolled  Oats  with  Cranberry  Sauce.  76 

Rhubarb   Rice    80 

Steel  Cut  Ooats 76 

Tomato-Rice      80 

Steel   Cut   Oats    .  .  76 


CHAPTER  VI. 
BREADS,  CAKES  AND  PUDDINGS. 


Apple    Pancakes    92 

Apple  Bread  Pudding 95 

Bran   Muffins    86 

Bran  Bread 86 

Black  Bread  Pudding 96 

Baked  Bread  Pudding 95 

Boston  Brown  Bread    86 

Biscuits     85 

Bread   Omelet    90 

Buckwheat   Cakes    92 

Cherry  Pancakes 92 

Coffee   Cake    85 

Cereal  Omelet    90 

Corn  Bread    89 

Cornmeal  Pudding 94 

Crusts     89 

Black   Bread    84 

Doughnuts    90 

Egg  Toast    91 

Fried  Bread 89 

Fish  Pudding 93 

Flour  Bread  Pudding 94 

Frosting    87 

Fruit  Cake 88 

German    Pancakes     91 

German   Potato   Cakes    91 

Hominy    Cakes    90 

Imperial    Sticks     89 

Light  Whole  Wheat  Bread 84 

Light  Graham  Bread 85 

Liver    Pudding    93 


Mixed  Flour 88 

Meat  Pudding    93 

Matzoon   Pudding    93 

Matzoon   Cake    93 

Pop  Over    86 

Pastry     87 

Plain    Cake     I 87 

Potato  Pudding 93 

Plum  Pancakes    92 

Plum  Pudding 97 

Plain  Bread  Pudding 94 

Pompernickle      84 

Roman  Meal  Bread 85 

Rice    Fritters     91 

Rye  Nuts    88 

Rice  Flour  Pudding 95 

Rice    Pudding    94 

Roman  Meal  Cakes 92 

Suet   Pudding    96 

Steamed  Bread  Pudding    96 

Sago   Pudding    94 

Strawberry  Short  Cake 88 

Sand   Tart    87 

Unleavened  Pancakes    91 

Uncle  Tom's  Pudding 96 

Sun  Dried  Bread 88 

Snow    Balls    90 

Whole  Wheat  Bread 84 

White  Bread    85 

White  Muffins    86 

Vegetable  Pudding    95 


260 


INDEX. 


CHAPTER     VII. 
SAUCES    AND    SALAD     DRESSINGS. 


Almond  Sauce   99 

Butter    Sauce     98 

Bacon     Sauce     100 

Cream   Sauce    99 

Caper    Sauce    99 

Cherry    Sauce    100 

Dried  Currant  Sauce 100 

Dried  Cherry  Sauce 101 

Flavoring   of   Meatless    Sauces    ...100 

Horse    Radish    Sauce    99 

Lemon    Sauce     100 

Mint    Sauce    100 

Milk    Sauce    100 


Mustard   Sauce    99 

Mushroom  Sauce 99 

Olive  Sauce    99 

Tomato   Sauce    98 

White  Wine  Sauce    101 

Red  Wine  Sauce   101 

COLD   DRESSINGS. 

French  Dressing    101 

Mayonnaise   Dressing    101 

Mayonnaise   Dressing    102 

Mayonnaise   Dressing    103 

Syrup  Dressing 103 


CHAPTER     VIII. 
SALADS. 


Anchovy    Butter    105 

Anchovy    Salad    106 

Apple  Salad 107 

Asparagus    Salad     107 

Apple  and  Banana  Salad 108 

Boiled  Vegetable   Salad    104 

Banana  Salad 107 

Banana  and  Grape  Salad 109 

Beet  Salad 109 

Cereal     Salad     110 

Carrot    Salad     109 

Celery  Root  Salad 109 

Cranberry   and  Pear   Salad    109 

Cranberry    and    Banana    Salad.... 108 

Cranberry    and    Celery    Salad 108 

Celery     Salad     106 

Cabbage    Salad    106 

Cheese  Salad    105 

Cucumber  Salad 104 

Dried  Fish   Salad    106 

Dandelion    Salad     .  ..106 


Egg  Salad 105 

Empire    Salad    105 

Fish    Salad     104 

Fruit    Salad   in    Gelatine 108 

Herring  Salad    107 

Yellow   Dock    Salad    106 

Lettuce   Salad    104 

Mushroom   Salad 107 

Meat    Salad    103 

Mixed  Spinach  Salad ^ .  .  .  .  109 

Olive   Salad    107 

Orange    Salad    107 

Pineapple    Salad    108 

Pineapple  and  Orange  Salad 108 

Radish    Salad    107 

Radish  Salad 109 

Rhubarb    Salad    107 

Raw  Corn 109 

Spinach  Salad    105 

Tomato    Salad    . 104 

Tomato  and  Watercress  Salad 104 


CHAPTER     IX. 
GELATINES     AND     TOASTS. 


Banana  Gelatine    112 

Buckwheat  Gelatine    113 

Bean   Gelatine    115 

Bread  Gelatine    115 

Bran   Gelatine    114 

Barley  Gelatine 113 

Beer    Gelatine    112 

Blanc  Mange    112 

Calves'    Foot  Jelly    112 

Coffee   Gelatine    114 

Cereal  Coffee  Gelatine 115 

Chocolate   Gelatine    115 

Fruit  Gelatine    .  ....Ill 


Gelatine  Pudding, 

made   with   Sour  Milk Ill 

Lentil   Gelatine    116 

Oat    Gelatine    114 

Pea   Gelatine    114 

Pineapple   Gelatine    112 

Rice  Gelatine 113 

Rye  Gelatine    114 

Snow  Pudding 113 

Tomato  Gelatine    113 

Wine  Gelatine    115 

Whipped  Sweet  Cream 112 

Whipped   Sauer  Milk    Ill 


INDEX. 


261 


TOASTS. 


Apple  Toast 117 

Apricot   Toast    116 

Barley  Toast    116 

Clam   Toast    117 

Celery  Toast    117 

Cream   Toast 117 

Celery  Toast    117 

Egg  Toast    118 


Milk  Toast 117 

Oyster  Toast 117 

Prune    Toast    116 

Rice  Toast    116 

Rye  and  Bran  Toast 116 

Spinach  Toast    117 

Tomato  Toast        116 

Water   Toast    .  ..116 


CHAPTER     X. 
FRUITS,    PUDDINGS     AND     GRUELS. 


Apple    Sauce    120 

Apple  Snow .121 

Apricot   Sauce    121 

Apple  Tapioca    122 

Ambrosia     120 

Apple  Pudding 122 

Apple  Sago 125 

Arrowroot  Gruel    127 

Boiled    Custard    124 

Blackberry  Sago    125 

Bread  Gruel 125 

Beer  Gruel 122 

Baked   Apples    120 

Baked   Peaches    120 

Berry    Tapioca     122 

Baked  Apples  in  Oil 121 

Barley  Gruel    126 

Currant,   Raspberry  or  Peach 

Pudding    123 

Cormneal  Gruel 126 

Codfish    Gruel    126 

Chocolate   Cornstarch    124 

Cornstarch  Gruel 128 

Dried   Fruits    119 

Fig-Butter     119 

Gluten  Gruel    127 


Gooseberry  Pudding    121 

Gooseberry  Compot 121 

Ground  Dried  Dates 120 

Ground  Dried  Prunes 120 

Lemon  Filling  for  Pie 123 

Mixed  Flour  Gruel    127 

Milk    Gruel    128 

Xut   Gruel    127 

Onion  Gruel 125 

Oatmeal  Gruel 126 

Peptonized   Gruel    128 

Peaches  and  Whipped  Cream 123 

Plain  Junket    123 

Rice    Gruel     124 

Raisin  and  Currant  Butter 119 

Rhubarb  Pudding 122 

Sago    Gruel    128 

Soaked  Fruit    119 

Strawberries  with  Cream 123 

Stewed    Blackberries    121 

Stewed    Huckleberries     121 

Tomato  Tapioca 122 

Wine   Gruel    123 

Wine   Gruel    124 

Wheat  Gruel    126 


CHAPTER     XI. 
FLUIDS. 


Apple  Barley  Water    133 

Albumen    Water    133 

Almond  Milk 134 

Bean  Tea    136 

Coffee    135 

Cocoa    135 

Cocoa    Shells    '.  .  .  136 

Egg   Wine    135 

Fruit  Lemonade 134 

Flaxseed  Tea 133 


Irish  Moss   133 

Lemon  Whey 133 

Lemonade  with  Berg 134 

Milk  Eggnog    134 

Pea  and  Lentil  Tea 136 

Raw  Green  Pea  Juice 133 

Strawberry  Milk 134 

Tea    135 

Water  Eggnog 133 


Quoted  from  Farmers'  Bulletin  No.  142,  by  W.  O.  Atwater,  Ph.  D. 

U.  S.  Department  of  Agriculture. 
TABLE  I. — Average  composition  of  common  American  food  products. 


Food  Materials  (As  Purchased) 

Refuse 

Water 

Protein 

Fat 

Carbo- 
hydrates 

Ash 

Fuel 
Value 
perlb. 

Animal   Food. 

Beef,  fresh: 
Chuck     ribs 

% 
16.3 

I 
% 
52.6 

1 
% 
15.5 

1 
% 
15  0 

% 

0  8 

Calo- 
ries 

910 

Flank    

10.2 

54.0 

17.0 

19.0 

7 

1  105 

Loin    .. 

13.3 

52.5 

16  1 

17  5 

9 

1  025 

Porterhouse     steak  

12.7 

52.4 

19.1 

17.9 

.8 

1,100 

Sirloin     steak  ... 

12.8 

54.0 

16.5 

16.1 

9 

975 

Neck 

27.6 

45.9 

14  5 

11  9 

1  165 

Ribs    .,. 

20.8 

43.8 

13.9 

21  2 

7 

1  135 

Hib    rolls 

63  9 

19  3 

16  7 

g 

1  055 

Round 

7.2 

60.7 

19  0 

12  8 

1  0 

890 

Rump    

20.7 

45.0 

13.8 

20.2 

7 

1  090 

Shank,    fore  

36.9 

42.9 

12.8 

7.3 

.6 

545 

Shoulder   and   clod 

16.4 

56.8 

16.4 

9  8 

9 

715 

Fore    quarter     .        _ 

18.7 

49.1 

14.5 

17.5 

7 

995 

Hind     quarter  

15.7 

50.4 

15.4 

18.3 

.7 

1,045 

Beef,     corned,     canned,     pickled,     and 
dried  : 
Corned     beef  

8.4 

49.2 

14.3 

23.8 

4.6 

1,245 

Tongue,     pickled 

6.0 

58.9 

11.9 

19  2 

4  3 

1  010 

Dried,    salted,    and    smoked 

4.7 

53.7 

26.4 

6.9 

8  9 

790 

Canned    boiled    beef 

51  8 

25  5 

22  5 

1  3 

1  410 

Canned     corned    beef 

51.8 

26.3 

18  7 

4  0 

1  270 

Veal: 
Breast 

21.3 

52  0 

15  4 

11  0 

8 

745 

Leg 

14.2 

60.1 

15.5 

7.9 

9 

625 

Leg     cutlets 

3.4 

68.3 

20.1 

7.5 

1.0 

695 

Fore    quarter 

24.5 

54  2 

15  1 

6  0 

7 

535 

Hind    quarter 

20.7 

56.2 

16.2 

6.6 

8 

580 

Mutton  : 
Flank 

9.9 

39.0 

13.8 

36  9 

6 

1  770 

Leg,     hind 

18.4 

51.2 

15.1 

14.7 

.8 

890 

Loin     chops  

16.0 

42.0 

T3.5 

28.3 

.7 

1,415 

Fore    quarter 

21.2 

41.6 

12.3 

24  5 

7 

1,235 

Hind    quarter,    without    tallow  

17.2 

45.4 

13.8 

23.2 

.7 

1,210 

Lamb  : 
Breast     ... 

19.1 

45.5 

15.4 

19.1 

.8 

1,075 

Leg,     hind  „. 

17.4 

52.9 

15.9 

13.6 

.9 

860 

Pork,   fresh: 
Ham    ..  .. 

10.7 

48.0 

13.5 

25.9 

.8 

1,320 

Loin    chops  

19.7 

41.8 

13.4 

24.2 

.8 

1,245 

Shoulder 

12  4 

44  9 

12  0 

29.8 

.7 

1.450 

Tenderloin   .. 

66.5 

18.9 

13.0 

1.0 

895 

Pork,    salted,    cured,    and  pickled: 
Ham,     smoked 

13.6 

34.8 

14.2 

33.4 

4.2 

1,635 

Shoulder,    smoked 

18.2 

36.8 

13.0 

26.6 

5.5 

1,335 

Salt  pork 

7  9 

1  9 

86  2 

3  9 

3,555 

B  acton,     smoked 

7.7 

17.4 

9.1 

62.2 

4.1 

2,715 

Sausage  : 
Bologna 

3  3 

55  2 

18.2 

19.7 

3.8 

1,155 

Pork     

39.8 

13.0 

44.2 

1.1 

2.2 

2,075 

Frankfort 

57  2 

19  6 

18  6 

1  1 

3.4 

1,155 

Soups  : 
Celery,  cream  of  

88.6 

2.1 

2.8 

5.0 

1.5 

235 

Beef    

92  9 

4  4 

.4 

1.1 

1.2 

120 

Meat    stew  

84.5 

4.6 

4.3 

5.5 

1.1 

365 

Tomato     . 

90.0 

1.8 

1.1 

5.6 

1.5 

185 

TABLE  I. — Average  composition  of  common  American  food  products — Continued 


Food  Materials  (As  Purchased) 

Refuse 

Water 

Protein 

1 

Fat 

Carbo- 
hydrates 

Ash 

Fuel 
Value 
perlb. 

Animal  Food  —  continued 

Poultry  : 
Chicken      broilers 

% 
41.6 

43.7 

% 
12.8 

% 
1.4 

% 

% 
.7 

Calo- 
ries 

305 

Fowls 

25.9 

47.1 

13.7 

12.3 

.7 

765 

Goose 

17.6 

38.5 

13.4 

29.8 

.7 

1,475 

Turkey 

22.7 

42.4 

16.1 

18.4 

.8 

1,060 

Fish: 
Cod     dressed 

29.9 

58.5 

11.1 

.2 

.8 

220 

17  7 

61  9 

15.3 

4.4 

.9 

475 

44.7 

40.4 

10.2 

4.2 

.7 

370 

Perch    yellow    dressed 

35.1 

50.7 

12.8 

.7 

.9 

275 

Shad,    whole 

50.1 

35.2 

9.4 

4.8 

.7 

380 

71.2 

20.9 

3.8 

2.6 

1.5 

600 

Fish,    preserved: 
Cod     salt 

24.9 

40.2 

16.0 

.4 

18.5 

325 

Herring,     smoked 

44.4 

19.2 

20.5 

8.8 

7.4 

755 

Fish,   canned: 
Salmon 

63.5 

21.8 

12.1 

2.6 

915 

Sardines 

a5.0 

53.6 

23.7 

12.1 

5.3 

950 

Shellfish: 
Oysters      ''solids'' 

88.3 

6.0 

1.3 

3.3 

1.1 

225 

Clams 

80.8 

10.6 

1.1 

5.2 

2.3 

340 

Crabs    .-    

52.4 

36.7 

7.9 

.9 

.6 

1.5 

200 

Lobsters    

61.7 

30.7 

5.9 

.7 

.2 

.8 

145 

Eggs:   Hens'   eggs 

bll.2 

65.5 

13.1 

9.3 

0.9 

635 

Dairy  products,   etc.  : 
Butter 

11.0 

1  0 

85  0 

3.0 

3,410 

Whole    milk 

87.0 

3.3 

4.0 

5.0 

.7 

310 

Skim    milk 

90.5 

3.4 

.3 

5.1 

.7 

165 

Buttermilk        , 

91.0 

3.0 

.5 

4.8 

.7 

160 

Condensed  milk 

26  9 

8  8 

8  3 

54  1 

1  9 

1,430 

Cream                                         ., 

74.0 

2.5 

18.5 

4.5 

.5 

865 

Cheese,    Cheddar 

27.4 

27.7 

36.8 

4.1 

4.0 

2,075 

Cheese     full    cream 

34  2 

25  9 

33  7 

2  4 

3  8 

1  885 

Vegetable  Food. 

Flour,   meal,   etc.  : 
Entire-wheat     flour 

11  4 

13  8 

1.9 

71.9 

1.0 

1,650 

Graham    flour  

11.3 

13.3 

2.2 

71.4 

1.8 

1,645 

Wheat  flour,   patent  roller  process  — 
High-grade  and  medium 

12  0 

11  4 

1  0 

75  1 

5 

1  635 

Low   grade  

12.0 

14.0 

1.9 

71.2 

.9 

1,640 

Macaroni,    vermicelli     etc  • 

10  3 

13  4 

g 

74  1 

1  3 

1  645 

Wheat    breakfast    food 

9  6 

12  1 

1  8 

75  2 

1  3 

1  680 

Buckwheat    flour....  

13  6 

6  4 

1  2 

77  9 

9 

1  605 

Rve    flour 

12  9 

6  8 

9 

78  7 

7 

1  620 

Corn    meal  

12  5 

9  2 

1  9 

75  4 

1  0 

1  635 

Oat   breakfast  food  

7  7 

16  7 

7  3 

66  2 

2  l 

800 

Rice 

12  3 

8  0 

3 

79  0 

4 

620 

Tapioca     

11  4 

4 

1 

88  0 

1 

650 

Starch     

90  0 

675 

Bread,    pastry,    etc.: 
White  bread  

35  3 

9  2 

1  3 

53  1 

1  -^ 

200 

Brown   bread 

43  6 

5  4 

1  8 

47  1 

2  1 

04.0 

Graham   bread 

35  7 

8  9 

1  8 

52  1 

1  5 

1  195 

Whole-wheat  bread 

38  4 

9  7 

9 

49  7 

1  3 

1  130 

Rve    bread.... 

35.7 

9.0 

.6 

53  2 

1  5 

1  170 

a  Refuse,   oil. 
b  Refuse,  shell. 


TABLE  I. — Average  composition  of  common  American  food  products — Continued 


Food  Materials  (As  Purchased) 

Refuse 

Water 

Protein 

Fat 

Carbo- 
hydrates 

Ash 

Fuel 
Value 
per  Ib. 

Vegetable  Food  —  continued. 
1  ' 
Cake   

% 

% 
19  9 

% 
6  3 

% 
9  0 

% 
63  3 

% 
1  5 

Calo- 
ries 

1  630 

Cream  crackers  

6.8 

9.7 

12  1 

69  7 

1  7 

1  925 

Oyster  crackers 

4  8 

11  3 

10  5 

70  5 

2  9 

1  910 

Soda    crackers  '.. 

5  9 

9  8 

9  1 

73  1 

2  1 

1  875 

Sugars,    etc.  : 
Molasses 

70  0 

1  225 

Candy   a  

96  0 

1  680 

Honey     

81  0 

1  420 

Sugar,   granulated                          + 

100  0 

1  750 

Maple  sirup      _ 

71  4 

1*250 

Vegetable:  b 
Beans,  dried 

12  6 

22  5 

1  8 

59  6 

3  5 

1  5°0 

Beans,    Lima,    shelled 

68.5 

7.1 

7 

22  0 

17 

540 

Beans,   string  

7.0 

83.0 

2.1 

.3 

6.9 

7 

170 

Beets 

20  0 

70  0 

1  3 

1 

7  7 

9 

160 

Cabbage    

15.0 

77.7 

1.4 

2 

4  8 

9 

115 

Celery 

20  0 

75  6 

9 

1 

2  6 

Q 

65 

Corn,  green  (sweet  )  edible    portion 

75  4 

3  1 

1  l 

19  7 

'7 

440 

Cucumbers   

15.0 

81.1 

.7 

.2 

2  6 

4 

65 

Lettuce 

15  0 

80  5 

1  0 

2 

2  5 

g 

65 

Mushrooms 

88  1 

3  5 

4 

6  8 

1  2 

185 

Onions    

10.0 

79.8 

1.4 

.3 

8  9 

5 

190 

Parsnips 

20  0 

66  4 

1  3 

4 

10  8 

1  1 

230 

Peas   (Pisum  sativum)     dried 

9  5 

24  6 

1  0 

62  0 

2  9 

1  565 

Peas  (Pisum  sativum),  shelled 

74.6 

7.0 

.5 

16  9 

1  0 

440 

Cowpeas,    dried  „  ^  

13.0 

21.4 

1.4 

60.8 

3.4 

1,505 

Potatoes 

20  0 

62  6 

1  8 

.1 

14  7 

8 

295 

Rhubarb  

40.0 

56.6 

.4 

.4 

2.2 

.4 

60 

Sweet    potatoes  

20.0 

55.2 

1.4 

.6 

21.9 

.9 

440 

Spinach 

92  3 

2.1 

.3 

3.2 

2.1 

95 

Squash    

50.0 

44.2 

.7 

.2 

4.5 

.4 

100 

Tomatoes 

94  3 

9 

4 

3  9 

5 

100 

Turnips 

30  0 

62.7 

.9 

.1 

5.7 

.6 

120 

Vegetables,   canned: 
Baked    beans 

68  9 

6  9 

2  5 

19  6 

2  1 

555 

Peas  (Pisum  sativum),  green 

85.3 

3.6 

.2 

9.8 

1.1 

235 

Corn,    green  

76.1 

2.8 

1.2 

19.0 

.9 

430 

Succotash 

75  9 

3.6 

1  0 

18.6 

.9 

425 

Tomatoes 

94.0 

1.2 

.2 

4.0 

.6 

95 

Fruits,  berries,  etc.,  fresh:  c 
Apples 

25  0 

63  3 

0.3 

0.3 

10.8 

0.3 

190 

Bananas 

35.0 

48.9 

.8 

.4 

14.3 

.6 

260 

Grapes    

25.0 

58.0 

1.0 

1.2 

14.4 

.4 

295 

Lemons 

30  0 

62  5 

.7 

.5 

5.9 

.4 

125 

Muskmelons 

50.0 

44.8 

.3 

4.6 

.3 

80 

Oranges    .. 

27.0 

63.4 

.6 

.1 

8.5 

.4 

150 

a  Plain  confectionery  not  containing  nuts,  fruit,  or  chocolate. 

b  Such  vegetables  as  potatoes,  squash,  beets,  etc.,  have  a  certain  amount  of  inedible 
material,  skin,  seeds,  etc.  The  amount  varies  with  the  method  of  preparing  the  vegetables, 
and  cannot  be  accurately  estimated.  The  figures  given  for  refuse  of  vegetables,  fruits, 
etc.,  are  assumed  to  represent  approximately  the  amtount  of  refuse  in  these  foods  as 
ordinarily  prepared. 

C  Fruits  contain  a  certain  proportion  of  inedible  materials,  as  skins,  seeds,  etc..  which 
are  properly  classed  as  refuse.  In  some  fruits,  as  oranges  and  prunes,  the  amount  re- 
jected in  eating  is  practically  the  same  as  refuse.  In  others,  as  apples  and  pears,  more  or 
less  of  the  edible  material  is  ordinarily  rejected  with  the  skin  and  seeds  and  other  inedible 
portions.  The  edible  material  which  is  thus  thrown  away,  and  should  properly  be  classed 
with  the  waste,  is  here  classed  with  the  refuse.  The  figures  for  refuse  here  given  repre- 
sent, as  nearly  as  can  be  ascertained,  the  quantities  ordinarily  rejected. 


TABLE  I, — Average  composition  of  common  American  food  products — Continued 


Food  Materials  (As  Purchased) 

Refuse 

Water 

Protein 

Fat 

Carbo- 
hydrates 

A, 

Fuel 
Value 
perlb. 

Vegetable  Food  —  continued. 
Pears 

% 
10.0 

% 
76.0 

% 
.5 

% 
.4 

% 
12  7 

% 

4 

Calo- 
ries 

230 

Persimmons,    edible    portion  
Raspberries 

66.1 

85.8 

.8 
1  0 

.7 

31.5 
12  6 

.9 
6 

550 
220 

Strawberries 

5.0 

85.9 

.9 

.6 

7  0 

6 

150 

Watermelons    .. 

59.4 

37.5 

.2 

.1 

2.7 

1 

50 

Fruits,    dried: 
Apples 

28.1 

1.6 

2  2 

66  1 

2  0 

1  185 

Apricots    . 

29.4 

4.7 

1.0 

62  5 

2  4 

1  125 

Dates 

10  0 

13  8 

1  9 

2  5 

70  6 

1  2 

1  275 

Figs 

18  8 

4  3 

3 

74  2 

2  4 

1  280 

Raisins  

10.0 

13.1 

2.3 

3  0 

68  5 

3  1 

1  265 

Nuts: 
Almonds 

45  0 

2  7 

11  5 

30  2 

9  5 

1  1 

1  515 

Brazil    nuts  

49.6 

2.6 

8  6 

33  7 

3  5 

2  0 

1  485 

Butternuts    

86.4 

.6 

3.8 

8  3 

5 

4 

385 

Chestnuts,   fresh    

16.0 

37.8 

5.2 

4.5 

35  4 

1  l 

915 

Chestnuts,   dried 

24.0 

4  5 

8  1 

5  3 

56  4 

1  7 

1  385 

Cocoanuts 

a!48  8 

7  2 

2  9 

25  9 

14  3 

9 

1  295 

Cocoanuts,   prepared.... 

3.5 

6.3 

57.4 

31  5 

1  3 

2  865 

Filberts     

52  1 

1  8 

7  5 

31  3 

6  2 

1  1 

1  430 

Hickory    nuts    
Pecans,    polished  

62.2 
53.2 

1.4 
1.4 

5.8 
5.2 

25.5 
33  3 

4.3 

6  2 

.8 

7 

1,145 
1  465 

Peanuts     .  .  .. 

24  5 

6  9 

19  5 

29  1 

18  5 

1  5 

1  775 

Pinon   (Pinus  edulis) 

40  6 

2  0 

8  7 

36  8 

10  2 

1  7 

1  730 

Walnuts,    black    

74.1 

.6 

7  2 

14  6 

3  0 

5 

730 

Walnuts,  English 

58  1 

1  0 

6  9 

26  6 

6  8 

6 

1  250 

Miscellaneous: 
Chocolate 

5  9 

12  9 

48  7 

30  3 

2  2 

2  69  ^ 

Cocoa,   powdered   

4.6 

21  6 

28  9 

37  7 

7  2 

2  160 

Cereal     coffee     infusion      (1     part 
boiled  in  20  parts  water)    b  

98.2 

.2 

1.4  1 

.2 

30 

a  Milk  and  shell. 

b  The  average  of  five  analyses  of  cereal  coffee  grain  is:  Water  6.2,  protein  13.3,  fat 
3.4,  carbohydrates  72.6,  and  ash  4.5  per  cent.  Only  a  portion  of  the  nutrients,  however, 
enter  into  the  infusion.  The  average  in  the  table  represents  the  available  nutrients  in  the 
beverage.  Infusions  of  genuine  coffee  and  of  tea  like  the  above  contain  practically  no 
nutrients. 


TABLE  II.— Food  consumption  of  persons  in  different  circumstances,  and  proposed 

dietary  standards. 
(Quantities   per   man   per   day.) 


No.  of  Studies 
Inch  in  Av'gs 

Actually  Eaten 

Digestible 

Fuel  Value 

•1.2 

¥ 

Pro- 
tein 

Fat 

Carbo- 
hy- 
drates 

Pro- 
tein 

Fat 

Carbo- 
hy- 
drates 

Persons  with  Active  Work. 
Rowing  clubs  in  New  England     

7 
3 

2 
1 
5 

10 
14 

12 
2 

gms 

155 

186 

226 
139 
189 

97 
103 

101 

120 
129 
134 

104 
107 
131 
123 

112 
127 

93 
80 
52 
76 

86 
103 
118 
115 

66 
137 

gms 

177 
186 

354 
113 
110 

130 
150 

116 

147 
33 
79 

125 
148 
95 
21 

80 
80 

95 
95 
32 
38 

145 
111 
158 
101 

19 

103 

gms 

440 
651 

634 
677 
714 

467 
402 

344 

534 
589 
523 

423 
459 
327 
416 

305 
302 

407 
308 
287 
396 

440 
391 
345 
360 

254 

418 

gms 

143 
171 

208 
128 
174 

89 
95 

93 

110 
119 
123 

96 
98 
121 
113 

103 
117 

86 
74 
48 
70 

79 
95 
109 
106 

61 

126  1 

gms 

168 
177 

336 
107 
104 

124 
143 

110 

140 
31 
75 

119 
141 
90 
19 

76 
76 

90 
90 
30 
36 

138 
105 
150 
96 

18 
98  1 

gms 

427 
631 

615 
657 
693 

453 
390 

334 

518 
571 
507 

410 
445 
317 
403 

296 
293 

395 

299 
278 
384 

427 
379 
335 
3499 

246 
405 

Calo- 
ries 

3,955 
5,005 

6,590 
4,270 
4,590 

3,415 
3,355 

2,810 

3,925 
3,165 
3,330 

3,220 
3,580 
2,680 
2,345 

2,380 
2,430 

2,845 
2,400 
1,640 
2,225 

3,395 
2,965 
3,260 

2,800 

1,450 
3,135 

i: 

5.6 
6 

6.6 
7 
5.3 

8.2 
7.5 

6.3 

7.6 
5.4 
5.5 

7.1 
7.8 
4.3 
4 

4.5 
4 

6.9 
6.8 

7.2 
6.6 

9.3 
6.5 
6.2 
5.3 

4.7 
5 

Bicyclists  in  New  York 

Football    teams    in    Connecticut    and 
California  

Prussian    machinists     

Swedish  mechanics 

Persons  with  Ordinary  Work. 

Farmers'   families  in  Eastern  United 
States 

Mechanics'   families  in  United  States- 
Persons  with  Ordinary  Work  — 
continued. 

Laborers'   families  in  large  cities  of.— 
United  States        

Laborers'    families   in   United   States 
(more   comfortable   circumstances).. 
Russian  peasants                           .          

Swedish  mechanics  

6 

14 
15 
2 
1 

11 
5 

11 

2 
1 
5 

39 

4 
5 

8 

1 
10 

Professional   Men. 

Lawyers,    teachers,    etc.,    in    United 
States         

College    clubs    in    United    States 

German  physicians 

Japanese  professor                     

Men  with  Little   or   no   Exercise. 

Men   (American)  in  respiration  calo- 
rimeter      .                                           ... 

Men    (German)    in  respiration  appa- 
ratus                                                 .j 

Persons  in  Destitute  Circumstances. 

Poor    families    in    New    York    City  
Laborers'    families   in   Pittsburg,    Pa-- 
German   Laborer's    family 

Italian   mechanics   

Miscellaneous. 

Negro  families  in  Alabama  and  Vir- 
ginia    

Italian    families    in    Chicago 

French   Canadians  in   Chicago   

Bohemian    families    in    Chicago    
Inhabitants  Java   village,    Columbian 
Exposition,     1893    .  

Russian  Jews  in  Chicaeo  ... 

TABLE  II. — Food  consumption  of  persons  in  different  circumstances,  and  proposed 
dietary  standards — Continued. 


1! 

a 

Actually  Eaten                   Digestible 

Fuel  Value 

l-a 

£  * 

So: 

Pro- 
tein 

Fat 

Carbo- 

>- 

diates 

Pro- 
tein 

Fat 

Carbo- 

>- 

drates 

Miicellaneooi—  continued 

Mexican    families    in    New    Mexico  
Chinese   dentist   in    California  

4 
1 
1 
1 

gms 

94 
115 
135 
144 
120 
114 

145 
118 

175 
150 
125 
|    112 

100 
90 

gins 

71 
113 
76 
95 
161 
39 

100 
56 

(a) 
(a) 
<a> 

1    (a) 

(a) 

(a) 

gms 

613 
289 
566 
640 
454 
480 

450 
500 

(a) 
(a) 
(a) 
1    (a) 

(a) 
(a) 

gms 

86 
106 
124 
132 
110 
105 

133 
109 

161 
138 
115 
103 

92 
83 

gms 

67 
107 
72 
90 
153 
37 

95 
53 

(a) 
(a) 
(a) 
(a) 

(a) 
(a) 

gms 

595 
280 
549 
621 
440 
466 

437 

485 

(a) 
(a) 
(a) 
(a) 

(a) 
(a,) 

Calo- 
ries 

3,460 
2,620 
3,480 
3,980 
3,730 
2,725 

3,270 
2,965 

5,500 
4,150 
3,400 
3,050 

2,700 
2.450 

7: 

8.7 
4.9 
5.7 
6.2 
7.1 
5.2 

4.9 
5.5 

7.2 
6.2 
6.2 
6.1 

6.1 
6.1 

Chinese   laundryman   in   California  
Chinese    farm    laborer    in    California.... 

German    Army   ration     peace 

Dietary  Standards. 
Man  at  hard  work   (Voit) 

Man  at  moderate  work    (Voit).         

Man  with  very  hard  muscular  work 

(Atwater) 

Man  with  hard  muscular  work    (At- 
water)    

Man  with  moderately  active  muscular 
work    (Atwater) 

Man   with   light   to   moderate   muscu- 
lar work    (Atwater)    

Man  at   "sedentary"  or  woman  with 
moderately  active  work   (Atwater).. 
Woman  at  light  to  moderate  muscu- 
lar work,  or  man  without  muscu- 
lar exercise   (Atwater).... 

a  Fats    and    carbohydrates    in    sufficient    amounts    to    furnish, 
tein.   the  indicated  amount   of  energy. 


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